Specific Strength, Flexibility,

Balance for the Discus Throw

Jerry Clayton
Auburn University

z Overview
z Training Design
z Implement Selection
z Throws and special strength exercises
within the training year:
z Discussion and Questions

THE PERFORMANCE FACTORS PYRAMID

Psychological Preparation

Tactical Preparation

Technical Preparation

Physical Preparation
Ref.: Tudor Bompa, Theory and Methodolgy of Training

THE PERFORMANCE FACTORS PYRAMID

Technical and Physical Preparation =

The base upon which performance is built.

When all performance factors are equally

developed, the winner is the athlete who
possesses the superior psychological preparation.

Ref.: Tudor Bompa, Theory and Methodolgy of Training

The Hammer Throw by Jerry Clayton

 BIOMOTOR ABILITIES:
z SPEED
z STRENGTH
z COORDINATION
z FLEXIBILITY (MOBILITY)
z WORK CAPACITY

Methods for the Development of the

Biomotor Abilities for the Throws:

Ref.: Tudor Bompa, Theory and Methodolgy of Training

Speed:
z Acceleration Runs (5-30m)
z Maximum Speed Runs (30-60m)
z Speed Endurance (60-100m)
z Special (Event specific exercises, different
length implements & light implement throws)
z Imitations/Drills (event specific)
z Multiple Jumps
z Multiple Throws

STRENGTH:
z Work Capacity/General Strength
(hypertrophy, circuit training, stage training)
z Absolute and Relative (weightlifting,
multiple throws & jumps)
z Static and Dynamic (postural, stretch-
shortening, isometric)
z Eccentric (weightlifting, multiple jumps)
z Power (weightlifting, multiple throws &
jumps, sprinting, & specific throws)
z Special (Event specific exercises & heavy
implement throws, proprioception
development)

The Hammer Throw by Jerry Clayton

 COORDINATION:
z General (agility drills, balance exercises,
gymnastics, multiple throws & jumps)
z Event Specific (technical work/drills,
imitation exercises)

FLEXIBILITY (MOBILITY):
z Dynamic (sprint & hurdle mobility, joint
isolation movement, & rubber tubes)
z Static (fundamental stretching, yoga,
PNF)
z Mechanical Therapy

WORK CAPACITY:
z Extensive Activity (short recovery
activities)
z Aerobic Activity (games)
z Event Specific Endurance

The Hammer Throw by Jerry Clayton

 TESTING:
z Biomechanical (video)
z Physiological (body comp)
z Field Tests (throws quad, jumps, full &
partial throws, light & heavy
implements)

COMPETITION:
z Developmental Competitions (practice
competitions)
z Important Competitions (qualifying marks)
z Crucial Competitions (Championships)

Annual Performances:
Name: Aretha Thurmond (Hill)
D.O.B: Aug. 14, 1976 Ht: 1.78m Wt: 113kg
WEIGHT: HAMMER: SHOT PUT: DISCUS: DISCUS:
YEAR: 20# 4kg 4kg Indoor 4kg Outdoor 1kg 1kg
1996 15.56 60.50 Seatle, WA
1997 49.56 14.58 15.29 59.92 Seatle, WA
1998 16.81 51.26 15.91 15.67 65.62 LaJolle, CA* 63.68 Stanford, Ca
1999 14.81 62.15 Salinas, CA 59.09 Eugene, OR
2000 62.91 Salinas, CA 61.06 Eugene, OR
2001 14.93 15.27 61.64 Modesto, CA 61.42 Knoxville, TN
2002 65.21 LaJolle, CA* 65.10 Knoxville, TN
2003 66.23 LaJolle, CA* 65.10 WAF, Monaco
2004 65.86 Marietta, GA* 64.73 Gresham, OR
2005 64.56 Lapua 63.56 Dubnica
2006 64.41 Modesto, CA 62.90 Ostrava
2007 54.96 *Down Hill

The Hammer Throw by Jerry Clayton

 TRAINING DESIGN:
z MARCOCYCLE: Annual Plan

z MESOCYCLE: Several weeks or months

consisting of a certain number of
microcycles.

z MICROCYCLE: 7 to 14 days (one to two

weeks)

MARCO PLANNERS:
A) Aretha Thurmond (Hill)
2002-2003 Macro Planner:

B) Aretha Thurmond (Hill)

2003-2004 Macro Planner:

ARETHA HILL
2002-2003 Marco Planner

A) Phase:

GPP I
Sub-Phase Meso: Micro:

GENERAL
1
1
2
3
Date:
7-Oct
14-Oct
21-Oct
-13
-20
-27
Competitions: Results:

4 28-Oct -3 Tests
5 4-Nov -10
2 6 11-Nov -17
7 18-Nov -24
8 25-Nov -1 Thksgiv'g Brk
GPP II GEN-SPEC 9 2-Dec -8
10 9-Dec -15
3 11 16-Dec -22
12 23-Dec -29 Xmas Break
13 30-Dec -5 Xmas Break
14 6-Jan -12
4 15 13-Jan -19
16 20-Jan -26 Tests
17 27-Jan -2
5 18 3-Feb -9
SPP I SPECIAL 19 10-Feb -16
20 17-Feb -23
21 24-Feb -2
6 22 3-Mar -9
23 10-Mar -16
24 17-Mar -23
25 24-Mar -30
PRE-COMP I 7 26 31-Mar -6
C 27 7-Apr -13 Sea Ray Relays DT 54.06m (1)
O 28 14-Apr -20 Mt SAC Relays DT 63.13m (1)
M 29 21-Apr -27 UC-San Diego Open DT 66.23m (1)
P C 8 30 28-Apr -4 Brazil GP DT 62.55m (1)
E O 31 5-May -11
T M 32 12-May -18 Adidas Invite DT 63.44m (1)
I P 33 19-May -25
T E 9 34 26-May -1 Home Depot GS DT 64.71m (1)
I T 35 2-Jun -8 Oracle US Open DT 60.39m (3)
O I 36 9-Jun -15
N T 37 16-Jun -22 USA Championhips DT 63.98 (1)
I 10 38 23-Jun -29 Athens 62.37m (6) Prague 61.41m (4)
O 39 30-Jun -6 Rethymno, GRE 64.50m (4)
N 40 7-Jul -13 Recovery
41 14-Jul -20
SPP II SPP II 11 42 21-Jul -27
43 28-Jul -3
44 4-Aug -10 Pan Am Games DT 63.30m (1)
45 11-Aug -17
12 46 18-Aug -24 W orld Championships: DT 50.79m (10q) DNQ
Comp. II Comp. II 47 25-Aug -31
48 1-Sep -7
49 8-Sep -14 IAAF Athletic Final 65.10m (2) SB
50 15-Sep -21
Trans. Active Rest AR 51 22-Sep -28 Active Rest
52 29-Sep -5

The Hammer Throw by Jerry Clayton

 ARETHA HILL
2003-2004 Marco Planner
Phase: Sub-Phase Meso: Micro: Date: Competitions: Results:

B) GPP I GENERAL
1
1
2
3
4
6-Oct
13-Oct
20-Oct
27-Oct
-12
-19
-26
-2
5 3-Nov -9
2 6 10-Nov -16
7 17-Nov -23
8 24-Nov -30 Thksgiv'g Brk
GPP II GEN-SPEC 9 1-Dec -7
3 10 8-Dec -14
11 15-Dec -21
12 22-Dec -28 Xmas Break
13 29-Dec -4 Xmas Break
4 14 5-Jan -11
15 12-Jan -18
16 19-Jan -25
17 26-Jan -1
5 18 2-Feb -8
SPP I SPECIAL 19 9-Feb -15
20 16-Feb -22
21 23-Feb -29
6 22 1-Mar -7
23 8-Mar -14
24 15-Mar -21
25 22-Mar -28 Marietta, GA DT 65.86m (1)
PRE-COMP I 7 26 29-Mar -4
C 27 5-Apr -11
O 28 12-Apr -18 Mt SAC Relays DT 63.37m (1)
M 29 19-Apr -25 Huntington 65.76m(1) LaJolla 65.38m (1)
P C 8 30 26-Apr -2
E O 31 3-May -9
T M 32 10-May -16 Doha DT 62.51m (2)
I P 33 17-May -23 Belem (BRA) DT 63.43m (2)
T E 9 34 24-May -30
I T 35 31-May -6 Stanford 63.79m (1) Gresham 64.73m (1)
O I 36 7-Jun -13
N T 37 14-Jun -20
I 10 38 21-Jun -27
O 39 28-Jun -4 Prague 61.41m (4) Tsikliriria 64.02m (3)
N 40 5-Jul -11 Sactamento, OT Q 62.51m (1)qA, OT F 63.55m (1)
41 12-Jul -18 Thessaioniki DT 63.19m (1)
SPP II SPP II 11 42 19-Jul -25
43 26-Jul -1
44 2-Aug -8 Szombathely DT 63.23m (1)
45 9-Aug -15
Comp. II Comp. II 46 16-Aug -22 OG Athens DT 58.82m (10)qB
47 23-Aug -29
12 48 30-Aug -5
49 6-Sep -12
50 13-Sep -19 IAAF Athletic Final 63.43m (4)
Complete Rest CR 51 20-Sep -26 Complete Rest
Complete Rest CR 52 27-Sep -3 Complete Rest
53 4-Oct -10 Active Rest
Trans. Active Rest AR 54 11-Oct -17 Active Rest
55 18-Oct -24 Active Rest
56 25-Oct -31 Active Rest

MESOCYCLE MODELS:
I. MESOCYCLE MODELS:

A E H

Wk #1 Wk #2 Wk #3 Wk #4 Wk #1 Wk #2 Wk #3 Wk #1 Wk #2

B F I

Wk #1 Wk #2 Wk #3 Wk #4 Wk #1 Wk #2 Wk #3 Wk #1 Wk #2

C G

Wk #1 Wk #2 Wk #3
Wk #1 Wk #2 Wk #3 Wk #4

Wk #1 Wk #2 Wk #3 Wk #4

MICROCYCLE MODELS:
II. MICROCYCLE MODELS:

A D

M T W Th F Sa Su M T W Th F Sa Su

B E C
O
M
P
M T W Th F Sa Su M T W Th F Sa Su

C F C
O
M
P
M T W Th F Sa Su M T W Th F Sa Su

The Hammer Throw by Jerry Clayton

 MICROCYCLE MODELS:

Implement Selection:
Power Training Principles for Top-Class Throwers
By Peter Tschiene (1972) on Discus Throwing:

“In our training, no great importance is

attributed to general weight training, such as cleans
and bench pressing, at the expense of special
strength exercises to which we count, above all, the
throws with the 4kg disc and sometimes the 10kg
plate from a stand.”

TRAINING IMPLEMENTS:
DISCUS THROW MEN:
BALLS, IRON BARS, KETTLEBALLS, PUDS:
Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL
3.9lb/1.75kg X X X X X X X
4.4lb/2kg X X X X X X X
5.5lb/2.5kg X X X X X X X
6.1lb/2.75kg X X X X X X
6.6lb/3kg X X X X X X
7.7lb/3.5kg X X X X X X
8.8lb/4kg X X X X X X
9.9lb/4.5kg X X X X
11.0lb/5kg X X X X
12.0lb/5.44kg X X X X
13.2lb/6kg X X X
14lb/6.35kg X X
16lb/7.26kg X X
17.6lb/8.0kg X X
19.6lb/9.0kg X X
22lb/10kg X X

The Hammer Throw by Jerry Clayton

 DISCUS THROW MEN:
WEIGHT PLATES:
Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL
5.5lb/2.5kg X X X X X X
11.0lb/5kg X X X
22.0lb/10kg X

DSICUS:
Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL
3.3lb/1.5kg X X X X X X X
3.5lb/1.6kg X X X X X X X
3.9lb/1.75kg X X X X X X X
4.4lb/2kg X X X X X X X
5.0lb/2.25kg X X X X X X X
5.5lb/2.5kg X X X X X X X
6.6lb/3kg X X X
8.8lb/4kg X X X

DISCUS THROWING STYLES:

STD = STAND
T&T = TURN & THROW
GS/T&T = GAINT STEP/TURN & THROW
T&G = TOUCH & GO/SOUTH AFRICAN
1/4T/SA = 1/4 TURN/SOUTH AFRICAN
FULL = COMPLETE THROW
NR FULL = NON-REVERSE FULL

TRAINING IMPLEMENTS:
TRAINING IMPLEMENTS
DISCUS THROW WOMEN:
BALLS, IRON BARS, KETTLEBALLS, PUDS:
Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL
1.7lb/.75kg X X X X X X X
2.2lb/1.0kg X X X X X X X
2.8lb/1.25kg X X X X X X X
3.3lb/1.5kg X X X X X X X
3.9lb/1.75kg X X X X X X
4.4lb/2kg X X X X X X
5.5lb/2.5kg X X X X X X
6.1lb/2.75kg X X X X X X
6.6lb/3kg X X X X
7.7lb/3.5kg X
8.8lb/4kg X
9.9lb/4.5kg X
11.0lb/5kg X
12.0lb/5.44kg X
13.2lb/6kg X
14lb/6.35kg X

DISCUS THROW WOMEN:

WEIGHT PLATES:
Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL
2.8lb/1.25kg X X X X X X
5.5lb/2.5kg X X
11.0lb/5kg X

DSICUS:
Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL
1.7lb/.75kg X X X X X X X
2.2lb/1.0kg X X X X X X X
2.8lb/1.25kg X X X X X X X
3.1lb/1.4kg X X X X X X
3.3lb/1.5kg X X X X X X
3.5lb/1.6kg X X X X X X
3.9lb/1.75kg X X X X X X
4.4lb/2kg X X X X X X

DISCUS THROWING STYLES:

STD = STAND
T&T = TURN & THROW
GS/T&T = GAINT STEP/TURN & THROW
T&G = TOUCH & GO/SOUTH AFRICAN
1/4T/SA = 1/4 TURN/SOUTH AFRICAN
FULL = COMPLETE THROW
NR FULL = NON-REVERSE FULL

The Hammer Throw by Jerry Clayton

 Throws and special strength
exercises within the training year:
MESO 1; WEEK 4
DAY #1
II. GENERAL THROWS AND DRILLS:
A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STANDING
DAY #2
II. GENERAL THROWS AND DRILLS:
A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STD., T&T
DAY #3
II. GENERAL THROWS AND DRILLS:
A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STANDING
DAY #4
II. GENERAL THROWS AND DRILLS:
A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STD., T&T

MESO 2; WEEK 7
DAY #1
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2.5, 2, & 1.5K)
STAND X 6, T&T X 6, GS/T&T X 6, GS/T&T-FULL X 8-10 TOTAL W/ 2.0 & 1.5K
DAY #2
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
(1.75K DISCUS; 2.0K BALL, 1.5K DISCUS; 1.5K BALL, 1.4K DISCUS )
STAND X 1
(1.5K DISCUS; 2.0K BALL, 1.4K DISCUS; 1.5K BALL, 1.25K DISCUS )4-5
T&T X 1, GS/T&T X 1; GS/T&T - FULL X 2-3
DAY #3
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
DAY #4
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
(1.5K DISCUS; 2.0K BALL, 1.4K DISCUS; 1.5K BALL, 1.25K DISCUS )3
STAND X 1, T&T X 1, AND GS/T&T X 1; T&G/SA - FULL X 10 W/ 1.5K & 1.25K
DAY #5
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2, 1.5, & 1K)
STAND X 6, T&T X 6, GS/T&T X 6, T&G/SA-FULL X 8-10 TOTAL W/ 1.5 & 1K

MESO 3; WEEK 10
DAY #1
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2.5, 2, & 1.5K)
STAND X 6, T&T X 6, GS/T&T X 6,
(1/4T/SA W/ 2.0 - 1/4T/SA W/ 1.5K) X 4-5 SETS
DAY #2
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
(1.5K DISCUS; 2.0K BALL, 1.4K DISCUS; 1.5K BALL, 1.25K DISCUS )3-4
STAND X 1, T&T X 1, GS/T&T X 1-2
(GS/T&T W/ 1.4K DISCUS - FULL W/ 1.25K DISCUS) X 5-6 SETS
DAY #3
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
DAY #4
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
STAND 1.5K/1.75K DISCUS X 5; T&T 1.5K DISCUS X 5;
GS/T&T W/ 1.4K DISCUS X 5;
(1/4T/SA W/ 1.4K DISCUS - FULL W/ 1.25K DISCUS) X 5-6 SETS
DAY #5
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2, 1.5, & 1K)
STAND X 6, T&T X 6, GS/T&T X 6
(1/4T/SA W/ 1.5K - 1/4T/SA W/ 1.0K) X 4-5 SETS

The Hammer Throw by Jerry Clayton

 MESO 4; WEEKS 15-16 (16 RECOVERY WK)
DAY #1
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2, 1.5, & 1K)
STAND X 6, T&T X 6, GS/T&T X 6
(NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS
DAY #2
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
STAND 1.5K DISCUS X 5; T&T 1.4K DISCUS X 5;
GS/T&T W/ 1.25K DISCUS X 5;
FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10
DAY #3
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
DAY #4
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
STAND 1.5K DISCUS X 5; T&T 1.4K DISCUS X 5;
GS/T&T W/ 1.25K DISCUS X 5;
FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10
DAY #5
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2, 1.5, & 1K)
STAND X 6, T&T X 6, GS/T&T X 6
(NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS

MESO 5; WEEKS 19-20 (20 RECOVERY WK)

DAY #1
II. GENERAL THROWS AND DRILLS:
STD. X 1.25K, 1.0K X 5 EACH
T&T X 1.25K, 1.0K X 5 EACH
GS/T&T X 1.25K, 1.0K X 5 EACH
COMPLETE X 1.25K, 1.0K X 5 EACH
DAY #2
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
STAND 1.5K DISCUS X 5; T&T 1.4K DISCUS X 5;
GS/T&T W/ 1.25K DISCUS X 5;
FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10
DAY #3
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
DAY #4
II. GENERAL THROWS AND DRILLS:
STD. X 1.25K, 1.0K X 5 EACH
T&T X 1.25K, 1.0K X 5 EACH
GS/T&T X 1.25K, 1.0K X 5 EACH
COMPLETE X 1.25K, 1.0K X 5 EACH
DAY #5
II. GENERAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2, 1.5, & 1K)
STAND X 6, T&T X 6, GS/T&T X 6
(NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS

MESO 6; WEEK 23-24 (24 RECOVERY WK)

DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.25K X 3, 1.0K X 6
T&T 1.25K X 3, 1.0K X 6
SA X 1.25K X 3, 1.0K X 6
NR FULL X 1.25K X 3
FULL X 1.0K X 9-12
DAY #2
II. GENERAL THROWS AND DRILLS:
A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??)
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 6
T&T X 1.0K X 6
SA X 1.0K X 6-9
COMPLETE X 1.0K X 9-12
DAY #4
II. GENERAL THROWS AND DRILLS:
A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??)
DAY #5
II. GENERAL THROWS AND DRILLS:
A) DISCUS:
STD. X 1.25K X 3, 1.0K X 6
T&T 1.25K X 3, 1.0K X 6
SA X 1.25K X 3, 1.0K X 6
NR FULL X 1.25K X 3
FULL X 1.0K X 9-12

The Hammer Throw by Jerry Clayton

 MESO 7; WEEK 26-27
DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.25K X 3, 1.0K X 3
T&T 1.25K X 3, 1.0K X 3
SA X 1.25K X 3, 1.0K X 3
NR FULL X 1.25K X 3
FULL X 1.0K X 12-15
DAY #2
II. GENERAL THROWS AND DRILLS:
A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??)
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 4
T&T X 1.0K X 4
SA X 1.0K X 6
NR FULL & FULL X 1.0K X 12-15 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.
DAY #4
II. GENERAL THROWS AND DRILLS:
A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??)
DAY #5
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 5
T&T X 1.0K X 5
SA X 1.0K X 5
NR FULL & FULL X 1.0K X 12-18 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.

MESO 8; WEEK 30
DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STAND 1.4K DISCUS X 5; T&T 1.4K DISCUS X 5;
GS/T&T W/ 1.25K DISCUS X 5;
FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10
DAY #2
II. SPECIAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2, 1.5, & 1K)
STAND X 6, T&T X 6, GS/T&T X 6
(NR FULL W/ 1.5K - FULL W/ 1.5K) X 4-5 SETS
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
STD. X 1.4K, 1.25K X 5 EACH
T&T X 1.4K, 1.25K X 5 EACH
GS/T&T X 1.25K, 1.0K X 5 EACH
COMPLETE X 1.25K, 1.0K X 5 EACH
DAY #4
II. SPECIAL THROWS AND DRILLS:
A) 10-15 MIN. DRILLS - DISCUS
B) BALL THROWS INTO NET (2, 1.5, & 1K)
STAND X 6, T&T X 6, GS/T&T X 6
(NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS

MESO 9; WEEK 34
DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. 1.0K X 3
T&T 1.0K X 3
SA 1.0K X 3
NR FULL/FULL X 1.0K X 12-15
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS/BALLS INTO NET:
STD.1.5K BALL INTO NET X 3, STD. 1.0K DISCUS X 3
T&T 1.5K BALL INTO NET X 3, T&T. 1.0K DISCUS X 3
S.A. 1.5K BALL INTO NET X 3, S.A.. 1.0K DISCUS X 3
COMPLETE 1.5K BALL INTO NET X 3, COMPLETE 1.0K DISCUS X 3-6
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
T&T X 1.0K X 3
SA X 1.0K X 3
NR FULL & FULL X 1.0K X 12-15 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.
DAY #4
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
SA X 1.0K X 3-6
COMPLETE X 1.0K X 9-12

U.S. OPEN TRACK & FIELD, PALO ALTO, CA

63.79m (1)

The Hammer Throw by Jerry Clayton

 MESO 9; WEEK 35
DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. 1.0K X 3
T&T 1.0K X 3
SA 1.0K X 3
NR FULL/FULL X 1.0K X 12-15
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
SA X 1.0K X 3-6
COMPLETE X 1.0K X 6-9

ADIDAS GP II PORTLAND, OR.

64.73m (1)

MESO 10; WEEK 39

DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. 1.0K X 3
T&T 1.0K X 3
SA 1.0K X 3
NR FULL/FULL X 1.0K X 12-15 DIFFERENT COMBS.
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
SA X 1.0K X 3-6
COMPLETE X 1.0K X 9-12

Tsiklitiria Grand Prix

(IAAF Super Grand Prix) @ Iraklion (GRE) 64.02M (3)

MESO 10; WEEK 40

DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. (1.0K DISCUS X 3; .75K DISCUS X 2)
GS/T&T (1.0K X 3; .75K X 2
S.A X (1.0K DISCUS X 3; .75K DISCUS X 2)
FULL (1.0K DISCUS X 9-12; .75K DISCUS X 3-6)
WORKOUT ALL WEEK: SEPARATION THROW
(FACE THROW, OPEN LEFT/LOCK DISCUS)
AND RHYTHM OF THROW
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
SA X 1.0K X 3
FULL (1.0K DISCUS X 6-9; .75K DISCUS X 3-6)

2004 USA OLYMPIC TEAM TRIALS - TRACK & FIELD

5:10 P.M. DISCUS WOMEN QUALIFYING ROUND (TOP 12 ADVANCE)
62.51M (1)Qa

2004 USA OLYMPIC TEAM TRIALS - TRACK & FIELD

7:30 P.M. DISCUS WOMEN FINAL (TOP 8 ADVANCE TO FINAL)
63.55m (1)

The Hammer Throw by Jerry Clayton

 MESO 11; WEEK 42 (TRAINING CAMP)
DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS: INTO OPEN
(1.5K DISCUS; 2.0K BALL, 1.25K DISCUS; 1.5K BALL, 1.0K DISCUS )
STAND X 1, T&T X 1, GS/T&T X 1-2
GS/T&T - FULL X 10-12 TOTAL W/ 1.4K - 1.25K DISCUS
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) BALL THROWS INTO NET (2, 1.5, & 1K)
(STAND X 2 SETS, T&T X 2 SETS , GS/T&T X 2 SETS,
NR FULL & FULL W/ 1.5K & 1.0K X 10-12 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
A) 15-20 MIN. DRILLS-DISCUS
DAY #4
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS: INTO OPEN
(1.5K DISCUS; 2.0K BALL, 1.25K DISCUS; 1.5K BALL, 1.0K DISCUS )
STAND X 1, T&T X 1, GS/T&T X 1-2
GS/T&T - FULL X 10-12 TOTAL W/ 1.25K-1.0K DISCUS

MESO 11; WEEK 44 (TRAINING CAMP)

DAY #1
II. TECHNIQUE THROWS AND DRILLS:
SESSION 1
A) DISCUS:
STD. X 1.0/1.25K DISCUS W/ BALLS X 10-15 TOTAL
SESSION 2
A) DISCUS:
STD. X 1.0K X 2-3; SA X 1.0K X 2-3
NR FULL & FULL W/ 1.25K? & 1.0K DISCUS &/OR BALLS X 12-15 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS/BALLS INTO NET:
STD.1.5K BALL X 3; T&T 1.5K BALL X 3
S.A. 1.5K BALL X 3, S.A.; COMPLETE 1.5K BALL X 3
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
SESSION 1
A) DISCUS:
STD. X 1.0/1.25K DISCUS W/ BALLS X 10-15 TOTAL
SESSION 2
A) DISCUS:
STD. X 1.0K X 2-3; SA X 1.0K X 2-3
NR FULL & FULL W/ 1.25K & 1.0K DISCUS &/OR BALLS X 12-15 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.
DAY #4
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 5
NR FULL & FULL X 1.0K X 12-18 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.

SZOMBATHELY 63.23M (1)

MESO 11; WEEK 46

DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
SA X 1.0K X 3
FULL (1.0K DISCUS X 9-12; .75K DISCUS X 6-9)
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 1-2; SA X 1.0K X 1-2
COMPLETE X 1.0K X 6-9

2004 OLYMPIC GAMES

WOMEN'S DISCUS THROW QUALIFYING
58.82M (10)qB

2004 OLYMPIC GAMES

WOMEN'S DISCUS THROW FINAL

The Hammer Throw by Jerry Clayton

 MESO 12; WEEK 48
DAY #1
II. TECHINQUE THROWS:
A) DISCUS:
(1.25K DISCUS X 2; 1.5K BALL X 2; 1.0K DISCUS X 2)
STD. X 1 SETS; T&T X 1; S.A X 1; FULL X 2
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS/BALLS INTO NET:
STD.1.5K BALL INTO NET X 3, STD. 1.0K DISCUS X 3
T&T 1.5K BALL INTO NET X 3, T&T. 1.0K DISCUS X 3
S.A. 1.5K BALL INTO NET X 3, S.A.. 1.0K DISCUS X 3
COMPLETE 1.5K BALL INTO NET X 3, COMPLETE 1.0K DISCUS X 3-6
NR FULL/FULL DIFFERENT COMBS.
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. 1.0K X 3
T&T 1.0K X 3
SA 1.0K X 3
NR FULL/FULL X 1.0K X 12-15 DIFFERENT COMBS.

MESO 12; WEEK 49

DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
GS/T&T X 1.0K X 3
SA X 1.0K X 3
NR FULL & FULL X 1.0K X 12-15 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD.; GS/T&T (1.0K DISCUS X 3; .75K DISCUS X 2)
S.A X (1.0K DISCUS X 5; .75K DISCUS X 3)
FULL (1.0K DISCUS X 9-12; .75K DISCUS X 3-6)
DAY #3
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3
GS/T&T X 1.0K X 3
SA X 1.0K X 3
NR FULL & FULL X 1.0K X 12-15 TOTAL
USE DIFFERENT COMB. EX. 1 NR FULL - 2 FULL; 1-3; OR 2-2 ETC.
DAY #4
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3; GS/T&T X 1.0K X 3
SA X 1.0K X 3; COMPLETE X 1.0K X 12-15; .75K X 3-4

MESO 12; WEEK 50

DAY #1
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 3; GS/T&T X 1.0K X 3
SA X 1.0K X 3; COMPLETE X 1.0K X 12-15; .75K X 3-4
DAY #2
II. TECHNIQUE THROWS AND DRILLS:
A) DISCUS:
STD. X 1.0K X 1-2; SA X 1.0K X 1-2
COMPLETE X 1.0K X 6-9

IAAF WORLD ATHLETICS FINAL

AT MONTE CARLO WOMEN'S DISCUS THROW 15:10
63.43m (4)

The Hammer Throw by Jerry Clayton

 Discussion and Questions

The Hammer Throw by Jerry Clayton