The Steinke Formula
Earlier this week top high school throws coach Nick Garcia explained on his blog about how he determines whether his throwers will use light or heavy implements in training. After researching the practices of the top shot put coaches in the country, the main theme he noticed was that everyone had their own approach. So he created a systematic method to track and test his athletes to determine which combination of implements and what timing of each was best for them.
I love the simplicity and individual nature of Garcia’s approach. But it isn’t the only approach out there. I use a variant of it myself. Bondarchuk has commented on the topic too. And coach Larry Steinke has an interesting approach that he explained at the Canadian National Throws Conference in October. Steinke uses a basic formula to determine whether an athlete should throw heavy or light hammers in training.
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Seems OK as a rough guide based on kinetic energy output.
Ball diameter is going to have an effect in terms of air resistance. Could be used in conjunction with counter movement jump testing at various loads to find where any deficiencies lie.
Been using the formula for years. It’s an amazing tool for hammer.