Power & Strength

Throwing Sports Strength Training

Share

Can weight and strength training increase speed and power in athletes that participate in throwing sports?

Throwing Sports

Top-throwing athletes have amazing arm speed. To succeed in throwing sports athletes need to be able to generate quick explosive power. This means the ability to propel the arm forward with substantial velocity for maximum object delivery like a baseball, javelin, hammer throw, shot put, discus, etc. Combined with sports technique training, throwing strength and power can be increased by training with weights. Here is a three-phase training plan to improve throwing performance.

Full Body

  • The arm provides only one part of the delivery process.
  • The legs, core, shoulders, and general flexibility need to work cooperatively to exert maximum thrust and achieve maximum object speed.
  • The natural ability to throw fast with power is largely determined by an individual’s muscle type, joint structure, and biomechanics. (Alexander E Weber, et al., 2014)

Preparation

  • Preparation should provide all-around muscle and strength conditioning for early pre-season conditioning.
  • Athletes will be doing throwing training as well, so fieldwork will need to be able to fit in.
  • It is recommended not to do weight training prior to throwing practice.
  • Do the session on a separate day if possible.

Frequency

  • 2 to 3 sessions per week

Type

Exercises

  • Warm-up
  • Squat or leg press
  • Bench-press or chest press
  • Deadlift
  • Crunch
  • Seated cable row
  • Triceps pushdown
  • Lat pulldown
  • 3 sets of 12
  • Cool-down

Rest

  • Between sets 60 to 90 seconds.

Weight Training

  • This stage will focus more on the development of strength and power. (Nikolaos Zaras, et al., 2013)
  • This leads to the start of competition and tournament play.

Frequency

  • 2 to 3 sessions per week

Type

  • Strength and power – 60% to 70% for one-rep max/1RM
  • The one-repetition maximum test, known as a one-rep max or 1RM, is used to find out the heaviest weight you can lift once.
  • When designing a resistance training program, individuals use different percentages of their 1RM, depending on whether they’re lifting to improve muscular strength, endurance, hypertrophy, or power. (Dong-Il Seo, et al., 2012)

Exercises

  • 5 sets of 6
  • Romanian deadlift
  • Incline bench press (Akihiro Sakamoto, et al., 2018)
  • Hang clean press
  • Single-leg squats
  • Back squat
  • Lat pulldown
  • Pull-ups
  • Combo crunches

Rest

  • Between sets 2 to 3 minutes

Competition

  • This stage focuses on maintaining strength and power. (Nikolaos Zaras, et al., 2013)
  • Throwing practice and competition are the priorities.
  • Before competition begins, take a 7- to 10-day break from heavyweight sessions while maintaining throwing workouts.
  • Weight training during competition should provide maintenance.

Frequency

  • 1 to 2 sessions per week

Type

  • Power – lighter loads and faster execution than in the preparation stage.

Exercises

  • 3 sets of 10
  • Rapid movement, 40% to 60% of 1RM.
  • Squats
  • Power hang clean and press
  • Romanian deadlift
  • Lat pulldown
  • Incline bench press
  • Crunches

Rest

  • Between sets 1 to 2 minutes.

Training Tips

  • Athletes have individual needs, so a general program like this needs modification based on age, sex, goals, skills, competitions, etc.
  • A certified strength and conditioning coach or trainer could help develop a fitness plan that can be adjusted as the athlete progresses.
  • Be sure to warm up prior to weight training and cool down afterward.
  • Don’t try to train through injuries or try to progress too fast – it is recommended not to throw or do weights when treating or recovering from an injury. (Terrance A Sgroi, John M Zajac. 2018)
  • Focus on the fundamentals and practice proper form.
  • Take a few weeks off at the end of the season to recover after hard training and competition.

Unlocking Athletic Potential


References

Weber, A. E., Kontaxis, A., O’Brien, S. J., & Bedi, A. (2014). The biomechanics of throwing: simplified and cogent. Sports medicine and arthroscopy review, 22(2), 72–79. doi.org/10.1097/JSA.0000000000000019

American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. doi.org/10.1249/MSS.0b013e3181915670

Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Effects of Strength vs. Ballistic-Power Training on Throwing Performance. Journal of sports science & medicine, 12(1), 130–137.

Seo, D. I., Kim, E., Fahs, C. A., Rossow, L., Young, K., Ferguson, S. L., Thiebaud, R., Sherk, V. D., Loenneke, J. P., Kim, D., Lee, M. K., Choi, K. H., Bemben, D. A., Bemben, M. G., & So, W. Y. (2012). Reliability of the one-repetition maximum test based on muscle group and gender. Journal of sports science & medicine, 11(2), 221–225.

Sakamoto, A., Kuroda, A., Sinclair, P. J., Naito, H., & Sakuma, K. (2018). The effectiveness of bench press training with or without throws on strength and shot put distance of competitive university athletes. European journal of applied physiology, 118(9), 1821–1830. doi.org/10.1007/s00421-018-3917-9

Sgroi, T. A., & Zajac, J. M. (2018). Return to Throwing after Shoulder or Elbow Injury. Current reviews in musculoskeletal medicine, 11(1), 12–18. doi.org/10.1007/s12178-018-9454-7

Post Disclaimer

Professional Scope of Practice *

The information herein on "Throwing Sports Strength Training" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

Swayback Posture: Identifying and Treating the Issue

Can chiropractic treatment alleviate pain and correct swayback posture, a postural deformity that can cause… Read More

June 14, 2024

Heat Exhaustion vs. Stroke: Effects on the Musculoskeletal System Explained

Do individuals with muscle pain know the difference between heat stroke and heat exhaustion and… Read More

June 14, 2024

A Guide to Low-Sugar Fruits

Can fruit help with a sweet craving for individuals trying to limit sugar? Fruits Low… Read More

June 13, 2024

The Benefits of Cycling for Osteoarthritis: A Comprehensive Guide

Can individuals with osteoarthritis can incorporate cycling to reduce joint pain and regain their joint… Read More

June 13, 2024

Achieve Your Fitness Goals Faster with Sprint Exercise Training

For individuals who don't have time for a full workout, could incorporating sprint exercise training… Read More

June 12, 2024

Exploring the Clinical Approach and the Importance of Nursing

How do healthcare professionals provide a clinical approach in the role of nursing to reducing… Read More

June 12, 2024