by Carrie Lane, Director of Sport Performance
What exercise can offer rotational power, stretch reflex training, and force application? These three concepts should form the foundation of your weight training program, especially on your harder, speed/power days. This advanced exercise allows you to gain skill in changing direction efficiently and applying big power in a single effort. All while engaging the muscles responsible for rotation through your core and pelvis.
2016 Olympic Marathon Trials participant and steeple chase specialist, Matt Williams, giving his all during a multi-throw session.
Not ready for this advanced version? You can still rage on hard core med ball throws. Check out this less technical activity that gives you the same benefits...
These throws are meant to be done in single effort attempts, NOT circuit style. Take plenty of rest in between and give 100% on each throw. You should do 6-12 reps. These are great to do after a heavy squat or bench day, to re-coordinate your motor neurons. They are also awesome to do after a speed-oriented workout, as they apply many of the same principles you work on when doing speed training.
Do you want an effective weight training program to complement your run training? Carrie can send you customized training workouts, or you can train with her in person in Denver. Chheck out what Carrie can do for you here.