HMMR Podcast Episode 323: Career debrief (with Adam Keenan)
Olympic hammer throw Adam Keenan recently retired after the Paris Olympics. His long career spanned getting to work with Bondarchuk as a teenager to included a late career breakthrough to the top of the sport. On this week’s episode he joins us to debrief on his career, including a look at what led to his breakthrough, advice for young throwers, how his training methods evolved, the role of light and heavy implements in training, and a detailed discussion of hammer throw technique.
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Adam Keenan recently retried as a hammer thrower with a personal best of 77.54 meters. Throughout his career he was 5-time Canadian champion and represented Canada on multiple occassions at the World Championships, Commonwealth Games, and Olympics. He was a finalist at the 2023 World Championship and 13 at the 2024 Olympics.
Related resources
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- You can follow Keenan on Instagram @adamkeenanthrows. After his retirement he posted a six-part series breaking down his best training throws with various implements including the 10kg, 9kg, 8kg, 7.26kg, 6kg, and 5kg.
- Keenan was also a guest on Episode 245 where six former of Bondarchuk’s former atheltes reflected on training with the master.
- For more on Bondarchuk’s training methods, we have a simple introduction, as well video lesson detailing his approach, as well as a sample training program. We also interviewed Bondarchuk in 2015, and interviewed his protege Dylan Armstrong in 2023 on Episode 308.
Key quotes and topics
- 2:30 – Sticking with it and breaking through
- 5:30 – ?Why throwers leave the sport
- 9:15 – ?Lessons learned from distance coaching
- 11:45 – ?Lessons learned coaching yourself
- 14:15 – Rethinking rest phases and recovery programs
- 17:15 – The comments section
- 18:30 – ?Training with multiple weight implements
- 20:45 – Benefits of light implements
- 25:45 – ?Reworking the winds and entry
- 35:00 – ?Analyzing other hammers in training
- 36:00 – ?Favorite moment and advice for young throwers
Complete transcript
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