Squat, the biggest lever
Heavy squat at 80-90% 1RM, 3-5 reps, 4-5 sets. Twice a week. Builds the leg drive every throw demands. Most HS throwers under-load the squat by 40+ lbs vs college standards.
Throwers need maximal strength and explosive power, often in larger ratios than sprinters. Most HS throwers under-load the squat and over-load the bench. The fix is heavy compound lifts, Olympic lifts, and rotational power work, timed around throws sessions, not against them. Below: the program structure.
Heavy squat at 80-90% 1RM, 3-5 reps, 4-5 sets. Twice a week. Builds the leg drive every throw demands. Most HS throwers under-load the squat by 40+ lbs vs college standards.
Power clean, snatch, or hang variants. 3-5 sets of 3-5 reps. Trains rate of force development under load. One Olympic session a week minimum, two ideal.
Heavy med-ball rotational throws (10-15 lbs) build the upper-body explosive force throws require. 3-5 sets of 5-8 reps. Once or twice a week.
Weight room PRs matter only if they show up on the ring. Film a throw every 4-6 weeks. AI compares release velocity and power-position stability. If the lifts are working, those numbers move.
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