Shot Putt Training Program

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

The competition rules for this event can be obtained from:

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

The following Sports Coach pages should be read in conjunction with this page:

The following books provide more information related to this topic: