What is the shot put strength training method?

In many professional competitions, we can see that many shot put athletes may not look particularly strong but are very powerful and can throw the shot put very far. We always think that those people are really amazing, and wonder if this kind of power is innate. In fact, when we ordinary people throw the shot put, we rely entirely on arm strength. There are actually methods to train shot put strength. So what is the training method?

Shot put is a power throwing event. In addition to having general physical fitness, one must also have the special qualities needed to adapt to shot put, and the higher the requirements for special qualities, the better. The special qualities of shot put mainly include special strength, special speed, movement speed and special endurance. The most important of these is special strength. The biggest feature of special strength is explosive power. Explosive power depends on the combination of speed and strength, but it must be based on basic strength, and basic strength and speed strength are mutually reinforcing and interdependent.

1. Dynamic exercise combination:

Inclined sit-ups: 20X3 sets Bench press: 10X3 sets

Leg weighted flexion and extension: 20X3 sets of hanging twists 10X3 sets

Arms weighted up: 20X3 sets of 50m acceleration run 3 sets

This group of dynamic exercises has a small load and medium intensity, and is very suitable for the development of primary and secondary school athletes.

The training requires completing three sets in a row. (This set of exercises is not only less tiring, but can also be repeated many times.

2. Combine explosive power training with shot put technical training:

1. Lie prone with your fingers and continuously grab shot puts of different weights.

2. Use barbells of different weights to quickly push forward, push diagonally, and push in place shot puts of different weights.

3. Continuous frog jumps and continuous sliding steps with resistance weight.

4. Practice side bends and side turns with weight, use rubber bands to pull to complete technical movements, and practice transcending the equipment.

5. Perform weighted half squats and heel raises, and complete shot put techniques with shot puts of different weights.

6. Various jumping exercises and fast running exercises.

Well, the editor has introduced in detail some training methods for shot put strength in the above text. Friends who have this need may wish to listen to the editor's advice and try these training methods. The editor believes that if you really persist for a period of time, your shot put power will definitely improve. Besides, it is also a very good way to exercise.