Lesson 16: Specific strength framework for throwing

In this 39-minute lesson, German national discus coach René Sack shares his framework for developing specific strength in the throwing events. Drawing on examples from the discus throw, he explains his approach as well as examples of exercises to meet specific needs.

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Topics Covered

Part 1: The framework

15 minutes

  • 3 important considerations for specific strength
  • Understanding muscle slings
  • Optimizing joint angles
  • Direction of force
  • Measuring specificity
  • Finding specificity in general training
Part 2: The exercises

24 minutes

  • 3 categories of specific strength exercises
  • Examples from the discus throw and videos from each category
  • Annual planning for specific strength
  • The role of specific strength machines
  • Discussion of specific strength for the other throwing events


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