How to Train for the Shot Put

The shot put is a classic track and field event requiring precise use of strength and technique. In your training routine, be sure to incorporate both general fitness workouts, as well as core stability building and weight training exercises. Great shot put performance requires disciplined training, in addition to attention to the fine points of improving technique.

Instructions

    • 1

      Break your training season up into three phases: the preparation phase, the competition training phase and the competition phase with a brief recovery phase after competition.

    • 2

      Focus on shot drills and developing proper technique in the preparation phase. Do shot drills three to four days per week in conjunction with weight training and fitness workouts.

    • 3

      Focus on core stability as well during this phase. Complete core workouts five days a week during the preparation phase, and rest from all training on the other two days.

    • 4

      Incorporate weight training and medicine ball routines several days a week, as well as plyometric training and fitness endurance running one a week.

    • 5

      Adapt your routine in the next phase of your training by adding several days a week where you practice full shot throws and simulate competition conditions. Measure your progress and make performance goals during this phase.

    • 6

      Get regular feedback on your shot throwing technique in order to hone your skills and improve performance. Realize that anytime you alter your technique, your performance will likely suffer for a brief amount of time before it improves. Record yourself on video to observe your technique from a different perspective.

    • 7

      Reduce or eliminate weight training during this phase, while continuing all other elements and adding sprints for fitness training once or twice a week.

    • 8

      Adapt your training routine during your competition phase by reducing your routine to core training four days a week, full shot throws two days a week, medicine ball routines and sprints two days a week, and two days of rest from all training.