How to have consistent improvement in discus
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- Опубликовано: 26 ноя 2023
- When you carefully plan your training to include increases in intensity and throwing specific exercises you can take your throwing to new heights!
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How to have consistent improvement in discus 
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Hello John, how about a few training tips for senior throwers who may not feel comfortable doing squats and dead lifts.
Greetings and Sawadee from Thailand John, enjoy your work and happy holidays.
Nice description of Tudor Bompa's system of periodization with a focus on throwing.
Marty, thanks for sharing who deserves credit for this helpful method of periodization 💪
Any tips or coaching points on how to consistently throw a flat discus w/ spin?
Hello sir , I just started doing discus throw (I am 20 year old) in my college and after attempting first time I did 75 ft in my best throw even without knowing how to grip a discus(as it was my first time holding discus)
And in just 5 days of regular throwing after watching your knowledgeable videos I improved upto 25 ft and now throwing 100ft.
I am aiming for atleast 130ft before Feb 10
Any more tips.
❤️❤️
Well done! Just continue to throw regularly while thinking about the things you learn in my videos. Far throws take time but I think you can reach your goal if you can learn to do the full rotation quickly and smooth.
@@johnbowmandiscus ok and thanks sir 🙏❤️
Sir,
How many stands and full throws I need to throw per day
i would say that per throwing session you should do x6 stand throws, x6 half turn throws, and x6 full throws, and also remember, while doing such throws you have to be conscious of why you are doing them. Throwing for the sake of throwing will not make you better, if theory even if you did 100 throws per sessions and only did them for the sake of doing them you wouldn't get better. When you practice throwing you are working on stance, positioning, movement making sure your hips, feet, arms, body, even head are all in the right positions while you do it. Also if you still have time and energy after your 18 throws, then you start working on what you are weakest at, so for example, lets say when you throw your height of your throw is kind of bad, you can go back to stand throws and work on getting that height up a bit by practicing on releasing the discus at a higher angle and so on. The main thing to remember during throwing practice is that you are not trying to set a PR in practice but rather work on body positioning and technique, once those improve the discus will just go further on its own
@@Sarevok57 oh I understand.
Thank you very much Sir.
Do you have any tips to improve distance if I have good technique
@@MohamadSimak-yh7og that depends on how far you are throwing, realistically unless you are hitting 50+ meters there are areas of your technique that can be improved, and even if you are at that point, technique is really the only thing that is going to get it further unless your weight lifting side needs improvement, but from my experience here are some things to look out for;
STANDING THROW; make sure when you practice this, your angle is perfect, the way i look at it is; if you want to throw 30 meters that disc needs to get at least 30 feet ( 10 meters in the air ) basically a 3:1 ratio, so if you want to hit 40 meters on a standing throw, that disc needs to be at least 40 feet ( 13 meters ) in the air to have a chance to go that far, also, if you can hit 40 meters with a standing throw, you should be able to hit 50+ with a full spin
2) also while practicing your standing throw, make sure you are snapping that disc out of your hand on release, and what i mean by that is, from the motion where you start your arm movement to the end where you let the disc go, you want that movement to be quick as possible, so for example if it normally takes you about 1 second to stretch out your arm and then spin it out and let go, try to do it in 0.9 seconds, if your form is good, it will go further, this is just simple physics, the faster you can launch the disc out of your hand, the further it will go, although, just remember your angle as well, if you are moving that arm faster, but your angle is too low or too high, then you will lose distance, and this is usually the hard part is keeping that angle just right while throwing it out faster, but if you pull it off, you will see it go out further
HALF SPIN/SOUTH AFRICAN; the main goal here, is to make sure you footwork and body positioning is where it needs to be on release, if your feet are in the wrong spot, you will not be in the optimal power position, and if your hips/legs/shoulders are not in a strong position you are going to loose distance as well. When practicing this manoeuver you want to make sure that all body parts are staying strong and that you are landing in that power position properly upon release. Then, once you master that, you then can start working on the speed element, the faster you can spin through that manoeuver the less energy will be wasted ( starting from a full spin ) and the farther it will go, again physics dictates that the faster the force behind an object the further it will go, but dont sacrifice body positioning for speed, perfect the body positioning first, then speed it up in increments, if done so correctly you will throw further
FULL SPIN; once you have everything down pat, its time for the full spin, on warm up, the idea is to go through the motions and making sure again that all body positions are in the right place as apposed to cranking it out there, if you are off balance or if certain body positions aren't where they are supposed to be, you are going to lose power and thus will lose distance. Once you have your body positioning in place then you can start speeding up that full spin, if done so correctly you will notice the disc will go further and further the faster you spin, if it is not, that is because you are losing energy somewhere on your body positioning, so be very mindful of that. But if your body positioning is good, your angle it good, your speed is good, it will go further
@@MohamadSimak-yh7og "Lift heavy weights fast" is what my old coach said
@@sakaue oh I get it.
Thank you ☺️
Hypothetically, wouldn't it make sense to skip the strength period?
In periodization, you sort of try to stack training effects. You do hypertrophy to be big and build potential for strength and power, strength to be strong, and power to be fast and strong. Being able to squat 500lbs and bench 400 seems irrelevant to throwing performance when the implements (in shotput and discus) is just 16 lbs and 2kg.
Why not just do gpp, then get big, then get fast? If you do s&c right during both then your sbd surely wont be so low that they would be a limiter to throws like traditional theory would say?
I see your point and I agree that you could skip the power phase. You could also skip the general preparation phase and any other phase as long as you kept the overall training plan in mind. Variety is key and there is a lot of room for creativity in training.
I will say that being able to squat 500 and bench 400 is very valuable and will help the athlete throw farther. Thanks for the comment!
John Bowman
@@johnbowmandiscus thanks for the reply!
It seems training needs to be nuanced 💀
Sir pls week schedule traning monday,tuesday,wednesday,thyrsday,friday,saturday for discuss throw
Pls sir pls pls vedio
I have weekly training plans available on my Patreon: www.patreon.com/bowmanthrows