I spend a lot of time on here talking about special strength, one topic I rarely touch on is special endurance. While special strength is overlooked by some throwers, special endurance is overlooked by nearly everyone. Training for three or four hours a day is no easy task and you need to develop some endurance to get through the grueling workouts. Cardio training can help, but we are throwers and not marathoners so we don’t want to stray too far from what we are best at. Is there a way to mesh these two worlds?
For the answer, we don’t have to look very far: just take a glance at the training of former world record holder and Olympic champion Sergey Litvinov. Litvinov was known for being an amazing athlete and much of that came in no small part from his ability to combine his strength training with endurance training. Rather than explain it myself, I’ll quote renowned strength and throwing coach Dan John‘s explanation of Litvinov’s simple yet effective training program, as observed by former discus world record John Powell at the 1983 World Championships:
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