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Shot Putt Training Program

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

The following is an overview of a weeks training for each of the three phases of an annual training program for the Shot Putt.

Day Preparation Phase Pre-competition phase Competition phase
Monday Shot Drills
Weight Training
Core Stability work
Hill runs
Full Shot Throws
Shot Drills
Complex Training
Core Stability work
Full Shot Throws
Complex Training
Core Stability work
Tuesday Plyometrics - Bounding
Medicine ball work
Core Stability work
Medicine ball work
Core Stability work
8 x 30m sprints
Medicine ball work
Core Stability work
8 x 20m sprints
Wednesday Shot Drills
Weight Training
Core Stability work
8 x 100m strides
Full Shot Throws
Shot Drills
Complex Training
Core Stability work
Full Shot Throws
Complex Training
Core Stability work
Thursday Rest Medicine ball work
Core Stability work
8 x 50m sprints
Medicine ball work
Core Stability work
6 x 80m sprints
Friday Plyometrics - Bounding
Medicine ball work
Core Stability work
Full Shot Throws
Shot Drills
Complex Training
Core Stability work
Rest
Saturday Shot Drills
Weight Training
Core Stability work
8 x 100m strides
Competition or Rest Competition
Sunday Rest Rest Rest

Rules of Competition

The competition rules for this event can be obtained from:


Page Reference

The reference for this page is:

  • MACKENZIE, B. (2006) Shot Putt Training Program [WWW] Available from: http://www.brianmac.co.uk/shot/shotplan.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic:

Associated Books

The following books provide more information related to this topic:

  • How to Teach the Throws, M. Jones