Plans are built around phases, not weeks
Most shot put plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
A shot put training plan should adapt to what your form is doing now, not what it was doing last season. Here's how to structure a shot put plan around the phases the AI flags as weakest, strength block, technique block, plyo block, and re-test against video at the end of each.
Most shot put plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
Plans without checkpoints turn into routines. Every two to three weeks, upload a shot put clip and let the AI check whether the gap closed. If it didn't, the plan changes.
Once the takeoff is dialed in, the next gap shifts. The plan follows the gap, not the calendar. AI re-prioritizes after every video re-test.
Build a shot put plan around the phase that's costing you the most, train it for two to three weeks, re-test on video, repeat. AI tells you what to start with and what to do next.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of shot put coaching.
This is the schedule a typical HS or club program uses during the in-season. Wednesday's drill focus rotates based on what AI form check flagged from the weekend's tape.
Throwing technique + standing throws. Strength: legs.
Strength: full body. Med-ball throws.
Full throws (volume). Drill flagged phase.
Recovery.
Meet day or PR throws.
Off.
Tape review.
Progression is non-linear. The ladder below maps marker behavior, typical shot put performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First season. | 7-10 m | Standing | n/a | Power position, release angle. |
| HS Developing | Glide consistency. | 10-13 m (M), 8-11 (W) | Glide | n/a | Drive distance, block leg. |
| HS Top / Club | State-meet caliber. | 16-18 m (M), 13-15 (W) | Glide or spin | n/a | Release velocity, technical refinement. |
| College | D1. | 18-21 m (M), 15-18 (W) | Spin (typically) | n/a | Rotational power, marginal release gains. |
| Elite | International. | 21+ m (M), 19+ (W) | Spin | n/a | Release velocity ceiling, world-record execution. |
Primary sources behind the numbers and methods on this page.
Five common questions about shot put that come up in coaching.
A directory of every shot put page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.