Timmermann on Shot Put

Timmermann on DDR Weight Training, Month by Month:

� Athlete Example in Squat Training Outline: Franka Dietzsch

� Athlete Example in Bench Press / Jerk / Snatch Training Outline: Ulf Timmermann

September-Month 1:

Build-Up (Basic) Bench:

Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 15-20 reps.

Hi-Performance Bench:
Barbell presses, 4 days per week, using 60% of 1RM in each movement.
Use strict touch & go style and flat back. Use 32� grip when benching.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 15-20 reps.

Squat:
Off

Hip Snatch:
Off

October-Month 2:

Build-Up (Basic) Bench:

Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 12-16 reps.

Hi-Performance Bench:
Barbell presses, 4 days per week, using 65% of 1RM in each movement.
Use strict touch & go style and flat back. Use 32� grip when benching.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 12-16 reps.

Squat:
Deep (below parallel) squats once per week, no assistance gear. Perform 5 sets x 5 reps (after
warm-up) and use the same weight for each set. For example, last cycle, Franka had: 5 sets of 5
reps all at 187.5k. Increase weight every week. The weight used for 5x5 in the last week of this
cycle will be approximately 80% of the 1RM that will be realized at the end of Month 5.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. In the first three months, the program begins
with a high first set weight, and the jumps from set to set are small. Progression: 70%x5,
72.5%x3, 75%x1, 72.5%x5, 75%x3, 77.5x1, 75%x5, 77.5%x3, 80%x1 and then next week start
with 2.5k more for first set and so on.

November-Month 3:

Build-Up (Basic) Bench:

Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 8-12 reps.

Hi-Performance Bench:
Barbell presses, 4 days per week, using 70% of 1RM in each movement.
Use strict touch & go style and flat back. Use 32� grip when benching.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 8-12 reps.

Squat:
Deep (below parallel) squats once per week, no assistance gear. Same as last month, except do 5
sets x 5 reps and use increasing weight each set and increase top set each week. For example, last
cycle, Franka had: 160*5, 170*5, 180*5, 190*5, 200*5

The percents of max for each training week for the 5x5 would be in the following range:

Week 1: 65%-69%-74%-78%-82%
Week 2: 66%-70%-75%-79%-83%
Week 3: 67%-71%-76%-80%-84%
Week 4: 68%-72%-77%-81%-85%

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The program begins with a high first set
weight, and the jumps from set to set are small. Progression: 70%x5, 72.5%x3, 75%x1, 72.5%x5,
75%x3, 77.5x1, 75%x5, 77.5%x3, 80%x1and then next week start with 2.5k more for first set
and so on.

December-Month 4

Build-Up (Basic) Bench:

Barbell bench press T&G strict (32� grip), and barbell press behind neck, strict.

Day 1: 6sets x 3 reps, each exercise, increase weight each set.

Day 2: 5sets x 5 reps, each exercise, increase weight each set.

Always aim for last set each session to be a new performance level.

Hi-Performance Bench:
The flat benchpress and overhead press are used. Each exercise is done once per week. Overhead
is a behind-neck push jerk, flat bench is with hips coming off of bench and a bounce is used but
no pad. Use 32� grip when benching.

Day 1: Benchpress with bounce and hips coming off, no pad, 5sets x 5 reps

Day 2: Behind-neck push jerk, 5 sets x 5reps

Squat:
Deep (below parallel) squats once per week, no assistance gear.
Use this repetition progression: 5,3,1,5,3,1,5,3,1. Weight must increase every set and aim for best
on last set. For example, last cycle, Franka did: 145*5, 155*3, 165*1, 175*5, 185*3, 195*1,
205*5, 215*3, 225*1

The percents of max for each training week for this cycle would be in the following range:

Week 1: 59%x5, 63%x3, 67%x1, 72%x5, 76%x3, 80%x1, 84%x5, 88%x3, 93%x1
Week 2: 60%x5, 64%x3, 68%x1, 73%x5, 77%x3, 81%x1, 85%x5, 89%x3, 94%x1
Week 3: 61%x5, 65%x3, 69%x1, 74%x5, 78%x3, 82%x1, 86%x5, 90%x3, 95%x1
Week 4: 62%x5, 66%x3, 70%x1, 75%x5, 79%x3, 83%x1, 87%x5, 91%x3, 96%x1

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The program begins with a high first set
weight, and the jumps from set to set are small. Progression: 70%x5, 72.5%x3, 75%x1, 72.5%x5,
75%x3, 77.5x1, 75%x5, 77.5%x3, 80%x1and then next week start with 2.5k more for first set
and so on.
January-Month 5

Build-Up (Basic) Bench:

Barbell bench press T&G strict (32� grip), and barbell press behind neck, strict.

Day 1: 6 sets x 3 reps, each exercise, increase weight each set.

Day 2: 5 sets x 5 reps, each exercise, increase weight each set.

Always aim for last set each session to be a new performance level.

Hi-Performance Bench:
The flat bench press and overhead press are used. Each exercise is done once per week.
Overhead is a behind-neck push jerk, flat bench is with hips coming off of the bench and a
bounce is used but no pad. Use 32� grip when benching.

Day 1: Benchpress with bounce and hips coming off, no pad, 6sets x 3 reps

Day 2: Behind-neck push jerk, 6 sets x 3 reps

Squat:
Deep (below parallel) squats once per week, no assistance gear. Then change to pyramid to
maximum, long pyramid. For example, last cycle, Franka had 175*3, 185*1, 195*1, 205*1,
215*1, 222.5*1, 230*1, 235*1

The percents of max for each training week for this cycle would be in the following range:

Week 1: 71%x3, 76%x1, 80%x1, 84%x1, 88%x1, 92%x1, 95%x1, 97%x1

Week 2: 72%x3, 77%x1, 81%x1, 85%x1, 89%x1, 93%x1, 96%x1, 98%x1
Week 3: 73%x3, 78%x1, 82%x1, 86%x1, 90%x1, 94%x1, 97%x1, 99%x1
Week 4: 74%x3, 79%x1, 83%x1, 87%x1, 91%x1, 95%x1, 98%x1, 100%x1

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. For the next three months, the same
repetitions, but start lighter and take bigger jumps in order to get a high single. Progression:
60%x5,70%x3, 80%x1, 70%x5, 80%x3, 90%x1, 80%x5, 90%x3, 100%x1. Then, next week,
start 2.5k more for first set and so on.

February-Month 6:

Build-Up (Basic) Bench:

Barbell bench press and behind neck jerk.

Day 1: Bench press is 12 sets of 1 with 50%, 55%, 60%, 65%, 65%, 65%, 70%, 70%, 70%, 75%,
75%,75%
Day 2: Behind neck jerk is performed 8 sets of 3 with 135% of press behind the head.

Hi-Performance Bench:
The flat benchpress and overhead press are used. Each exercise is done once per week. Overhead
is a behind-neck push jerk, flat bench is with hips coming off of the bench and a bounce is used
but no pad. Use 32� grip when benching. In this time during the 1988 training cycle I had four
repetitions with 205k in the benchpress.

Day 1: Bench press with bounce and hips coming off, no pad, 8 sets x 4 reps

Day 2: Behind-neck push jerk, 8 sets x 4 reps

Squat:
We now repeat Months 2-5 but the squat style changes to bench squats with a belt once per
week: Now squat down to standard bench (18� box) and use more weight than Months 2-5,
usually 10% more, but this is not the heaviest possible weight. It actually turns out to be around
82-85%. So, for Franka in say, Month 9, her top single will be 235 plus 23 (or 10%) . . . so
257.5k will be the most she will be called on to manage at this height, and for calculation
purposes will be the 1RM number, but in the squat to bench this is not a maximum effort
(actually 82-85% of the 1RM at this height)-so you can perform the squats very powerfully,
driving into the floor and exploding onto the toes. Now use belt.

When performing bench squats, lower yourself slowly and under control, and use the bench as a
trigger. As soon as you contact the bench, EXPLODE up.

Perform 5 sets x 5 reps (after warm-up) and use the same weight for each set. Increase weight
each week. Aim to use 10% more than best during Month 2 in the last week. The top weight here
will once again be 80% of the 1RM you will aim for in Month 9.

Actual percents for top week will be: 65%-68% due to the difference in calculation of max in full
squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The same repetitions, but start lighter and take
bigger jumps in order to get a high single. Progression: 60%x5, 70%x3, 80%x1, 70%x5, 80%x3,
90%x1, 80%x5, 90%x3, 100%x1. Then, next week, start 2.5k more for first set and so on.

March-Month 7:

Build-Up (Basic) Bench:

Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 15-20 reps.
Hi-Performance Bench:
The power bench and full jerk are used; use 24-26� grip in power bench. The power bench is
done with pad on chest, hips up and big bounce. Overhead is a behind-neck jerk with full split.
We use same system of reps as December-January-February. Each exercise is done once per
week.

Day 1: Power bench press with bounce and hips coming off, with pad, 5 sets x 5 reps

Day 2: Behind-neck jerk with split, 5 sets x 5 reps

Squat:
Squats to standard bench (18� box), using a belt, once per week.

Set/rep protocol: Same as last month, except do 5 sets x 5 reps and use increasing weight each
set and increase top set each week. Aim to start at 10% more than best sets recorded during
Month 3. Increase top set each week.

The percents of max for each training week for the 5x5 would be in the following range:

Week 1: 65%-69%-74%-78%-82% of the anticipated 1RM in Month 9 (Month 5�s 1RMx1.10)

Week 2: 66%-70%-75%-79%-83% (Month 5�s 1RMx1.10)
Week 3: 67%-71%-76%-80%-84% (Month 5�s 1RMx1.10)
Week 4: 68%-72%-77%-81%-85% (Month 5�s 1RMx1.10)

Actual percents for top week will be: 58%-61%-65%-69%-72% due to the difference in
calculation of max in full squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The same repetitions, but start lighter and take
bigger jumps in order to get a high single. Progression: 60%x5, 70%x3, 80%x1, 70%x5, 80%x3,
90%x1, 80%x5, 90%x3, 100%x1. Then, next week, start 2.5k more for first set and so on.

April-Month 8:

Build-Up (Basic) Bench:

Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 12-16 reps.

Hi-Performance Bench:
The power bench and full jerk are used; use 24-26� grip in power bench. The power bench is
done with pad on chest, hips up and big bounce. Overhead is a behind-neck jerk with full split.
We use same system of reps as December-January-February. Each exercise is done once per
week.

Day 1: Power bench press with bounce and hips coming off, with pad, 6 sets x 3 reps

Day 2: Behind-neck jerk with split, 6 sets x 3 reps

Squat:
Squats to standard bench (18� box), using a belt, once per week.

Set/rep protocol: Use this repetition progression: 5,3,1,5,3,1,5,3,1. Weight must increase every
set and aim for best on last set.

The percents of max for each training week for this cycle would be in the following range:

Week 1: 59%x5, 63%x3, 67%x1, 72%x5, 76%x3, 80%x1, 84%x5, 88%x3, 93%x1(Month 5�s
1RMx1.10)
Week 2: 60%x5, 64%x3, 68%x1, 73%x5, 77%x3, 81%x1, 85%x5, 89%x3, 94%x1(Month 5�s
1RMx1.10)
Week 3: 61%x5, 65%x3, 69%x1, 74%x5, 78%x3, 82%x1, 86%x5, 90%x3, 95%x1(Month 5�s
1RMx1.10)
Week 4: 62%x5, 66%x3, 70%x1, 75%x5, 79%x3, 83%x1, 87%x5, 91%x3, 96%x1(Month 5�s
1RMx1.10)

Actual percents for top week will be: 53%-56%-60%-64%-67%-71%-74%-77%-82% due to the
difference in calculation of max in full squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. In these last five months you will begin very
light and get heavy, all for maximum speed, much like the percentage squats you talk of, but for
snatch, and done first- when light sets are done first, this can help increase the amount used in
the following heavy sets. Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5,
95%x3, 100%x1 and next week 2.5k more and so on. Only increase 2.5k a week if successful.

May-Month 9:

Build-Up (Basic) Bench:

Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 8-12 reps.

Hi-Performance Bench:
The power bench and full jerk are used. The power bench is done with pad on chest, hips up and
big bounce. Overhead is a behind-neck jerk with full split. We use same system of reps as
December-January-February. Each exercise is done once per week. In this time during the 1988
training cycle I had four repetitions with 245k in the power bench; use 24-26� grip in power
bench:

Day 1: Power bench press with bounce and hips coming off, with pad, 8 sets x 4 reps

Day 2: Behind-neck jerk with split, 8 sets x 4 reps

Squat:
Squats to standard bench (18� box), using a belt, once per week.

Set/rep protocol: change to pyramid to maximum, long pyramid.

For example, last cycle, Franka had 175*3, 185*1, 195*1, 205*1, 215*1, 222.5*1, 230*1, 235*1
in Month 5; Month 9�s results should mirror this +10% at each set, to the bench level. See notes
on Month 6 to this effect.

The percents of max for each training week for this cycle would be in the following range:

Week 1: 71%x3, 76%x1, 80%x1, 84%x1, 88%x1, 92%x1, 95%x1, 97%x1 (Month 5�s
1RMx1.10)
Week 2: 72%x3, 77%x1, 81%x1, 85%x1, 89%x1, 93%x1, 96%x1, 98%x1 (Month 5�s
1RMx1.10)
Week 3: 73%x3, 78%x1, 82%x1, 86%x1, 90%x1, 94%x1, 97%x1, 99%x1 (Month 5�s
1RMx1.10)
Week 4: 74%x3, 79%x1, 83%x1, 87%x1, 91%x1, 95%x1, 98%x1, 100%x1(Month 5�s
1RMx1.10)

Actual percents for top week will be: 63%-67%-71%-74%-77%-81%-83%-85% due to the
difference in calculation of max in full squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for
maximum speed, much like the percentage squats you talk of, but for snatch, and done first-
when light sets are done first, this can help increase the amount used in the following heavy sets.
Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next
week 2.5k more and so on. Only increase 2.5k a week if successful.

June-Month 10:

Build-Up (Basic) Bench:

Barbell bench press T&G strict (32� grip), and barbell press behind neck, strict.
Day 1: 6 sets x 3 reps, each exercise, increase weight each set.
Day 2: 5 sets x 5 reps, each exercise, increase weight each set.
Always aim for last set each session to be a new performance level.
Hi-Performance Bench:
Heavy singles only, alternating these two systems weekly; use 24�-26� grip in power bench:

Weeks 1&3:
Day 1: Power bench press, bounce and hips coming off, with pad, 15 sets x 1 rep with 90% 1RM

Day 2: Behind-neck jerk with split, 15 sets x 1 rep with 90% 1RM

Weeks 2&4:
Day 1: Power bench press, bounce and hips, with pad, 8 sets x 1 rep, add weight each set to new
1RM.

Day 2: Behind-neck jerk with split, 8 sets x 1 rep, add weight each set to new 1RM.

Squat:
Bench squats (17�-18� box), two sessions per week, one heavy, one light, both fast and
explosive:

Day 1: 4 sets x 5 reps with 100% of best deep 5RM (from the deep 5,3,1 period-Month 4) but do
only to bench, fast. This is 85% of 87%, or an actual 74% of 1RM (approximately).

Day 2: 12 sets x 2 reps with 75% of deep single 1RM (from Month 5). This is an actual 64% of
1RM (approximately).

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for
maximum speed, much like the percentage squats you talk of, but for snatch, and done first-
when light sets are done first, this can help increase the amount used in the following heavy sets.
Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next
week 2.5k more and so on. Only increase 2.5k a week if successful.

July-Month 11:

Build-Up (Basic) Bench:

Barbell bench press T&G strict (32� grip), and barbell press behind neck, strict.

Day 1: 6sets x 3 reps, each exercise, increase weight each set.

Day 2: 5sets x 5 reps, each exercise, increase weight each set.

Always aim for last set each session to be a new performance level.

Hi-Performance Bench:
Heavy singles only, alternating these two systems weekly; use 24�-26� grip in power bench:
In this time during the 1988 training cycle I did 265k for one single (my PR in the power bench):

Weeks 1&3:
Day 1: Power bench press, bounce and hips coming off, with pad, 15sets x 1 rep with 90% 1RM

Day 2: Behind-neck jerk with split, 15 sets x 1 rep with 90% 1RM

Weeks 2&4:
Day 1: Power bench press, bounce and hips, with pad, 8 sets x 1 rep, add weight each set to new
1RM.

Day 2: Behind-neck jerk with split, 8 sets x 1 rep, add weight each set to new 1RM.

Squat:
Bench Squats (18� box), two sessions per week, one heavy, one light, both fast and explosive:

Day 1: 4 sets x 3 reps with 100% of best deep 3RM (from 5,3,1 period-Month 4) but do only to
bench, fast. This is actually 85% of 91%, or an actual 77% of 1RM (approximately).

Day 2: 10 sets x 2 reps with 65% deep single 1RM (from Month 5). This is an actual 55% of
1RM (approximately).

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for
maximum speed, much like the percentage squats you talk of, but for snatch, and done first-
when light sets are done first, this can help increase the amount used in the following heavy sets.
Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next
week 2.5k more and so on. Only increase 2.5k a week if successful.

August-Month 12:

Build-Up (Basic) Bench:

Barbell bench press (32� grip) and behind neck jerk.

Day 1: Bench press is 12 sets of 1 with 50%, 55%, 60%, 65%, 65%, 65%, 70%, 70%, 70%, 75%,
75%,75%

Day 2: Behind neck jerk is performed 8 sets of 3 with 135% of press behind the head.

Hi-Performance Bench:
Alternate these two systems weekly; use 24�-26� grip in power bench:

Weeks 1&3:
Day 1: Power Bench, bounce and hips coming off, with pad, 12sets x 1 rep with 60% 1RM

Day 2: Behind-neck jerk with split, 12 sets x 1 rep with 80% 1RM

Weeks 2&4:
Day 1: Power Bench, bounce, hips, with pad, right foot on bench, pre-tensing rt. hip like throw: 3
sets x 3 reps 60%, 3 sets x 2 reps 70%, 3 sets x 1 rep, 65%, 3 sets x 2 reps, 80%.

Day 2: Behind-neck jerk with split:3 sets x 3 reps 60%, 3 sets x 2 reps 70%, 3 sets x 1 rep, 65%,
3 sets x 2 reps, 80%.

Squat:
Bench squats (18� box), two sessions per week, one heavy, one light, both fast and explosive:

Day 1: 4 sets x 1 rep with 100% of best deep 1RM (from 5,3,1 period-Month 4) but do only to
bench, fast. This is actually 85% of 96%, or an actual 82% of 1RM (approximately).

Day 2: 8 sets x 1 rep with 55% deep single 1RM (from Month 5). This is an actual 47% of 1RM
(approximately).

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for
maximum speed, much like the percentage squats you talk of, but for snatch, and done first-
when light sets are done first, this can help increase the amount used in the following heavy sets.
Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next
week 2.5k more and so on. Only increase 2.5k a week if successful.

Timmermann on Build-Up to Hi-Performance in Bench Press:

The build-up, or basic, bench press program was followed until the athlete stopped improving in
the bench press. A stop in progress is said to have happened when, for one year, a 10%
improvement in the bench press maximum result is not realized. During this earlier training
phase, the bench press style is strict, nearly like for competition. Not with stop on chest but with
a small touch and quick go. The grip in these benches is wide, 32�. Body must stay very flat on
the bench. Behind neck presses are strict with no leg involvement. All jerks are done behind the
neck. Ulf followed this particular bench program from the ages of 17-22, and attained a 210k flat
bench press, a World Championship silver medal and 21m in shot put before switching to the hi-
performance bench press program.

Timmermann on Weighted Jumps-A Hip Snatch Alternative:

Usually included in the DDR weight training program are hip snatches with a deep split at
completion. These were done as a back strengthener and hip power activator. Udo Beyer�s max
in this lift was 190k. This exercise was very hard on the back. After the 1983 season, Ulf
discontinued that exercise as a common training practice (though he would do it on occasion
when in the presence of Western athletes) and replaced the hip snatch with a special weighted
jump of his own design. His snatch from the hip at age 21 was 150% of bodyweight in this
strange DDR style (no legs), 162.5k at 104k bodyweight with a 21m in shot put.

This special weighted jump was done for 10 sets of 10 reps, twice weekly, and executed
similarly to a good morning (for all intents and purposes, a jumping good morning). The athlete
would assume a starting position like the lowest point of a good morning, with the bar high on
the traps. The athlete would jump upward and forward, reaching a straightened body position at
the highest point of the jump. The athlete would then land in a position similar to the start
position. In a 6 year period of using this exercise, he was able to work up from 20k to 120k for
the 10 sets of 10 reps-a truly amazing feat.

The weight training program is designed to coincide with the following:

Timmermann on DDR Shot Put Training, Month By Month:

Every session is conducted with puts executed in the following sequence:

1.) Feet Down Stands

2.) Stands
3.) Block Glides
4.) Lock Left Glides
5.) Feet Down Glides
6.) Glides

Descriptions of the putting styles:

1.) FD Stands (FDst) - normal standing throws with no reverse of feet.

2.) Stands (st) - stand with reverse.

3.) Block Glides (BlG) - thrower has left foot at stop board and right foot as far in rear of circle
as possible, bend back into deepest position and then pull right foot under to the typical stand
position without moving centre of gravity of left side and then throw, with reverse.

4.) Lock Left Glides (LLG) � left leg is held in a locked, passive position. Thrower bends
deeply at right knee, and from a very low starting position, exits out the back of the circle with
the left leg still locked straight, with no benefit whatsoever being had from left leg thrust. All the
action is done by the right leg-it is a right leg strengthener. Reverse at finish.

5.) Feet Down Glide (FDG) - full glide, no reverse.

6.) Glides (G) - full glides.

Ulf Timmermann�s bests with 7.26k in training: FD st 20.69, st 21.89, BlG 22.03, LLG 22.69,
FDG 22.03, G 22.76. Ulf makes note that the FD Glide has a lesser result than the Block Glides
or Lock Left Glides because of the active reverses that are utilized in these latter styles.

The number of puts taken is determined by the weight of the shot being used. The following
number of puts are taken with the corresponding shot weight in the execution of any one of the
particular throwing styles (Exhibit A):

Exhibit A
Shot Weight Number of Puts
12k: 12
11k: 12
10k: 15
9k: 20
8k: 25
7.5-7k: 20

Exhibit B

Training Session Matrix, repeated twice yearly:

Month FDst st BlG LLG FDG G Session Frequency Stop Board

1,2 12 12 11 11 10 9 4 sessions / week No
3 12 11 12 11 10 8 4 sessions / week No
4 11 10 12 10 12 12 4 sessions / week only w/ reverses
5 8 8 8 8 7.5 7 6 sessions / week only w/ reverses
6 9 9 9 9 9 8 6 sessions / week only w/ reverses

Exhibit B is the Training Session Matrix. Outlined are the months that the sessions are to be
performed in, the putting styles in sequence of their performance in each individual session, and
the shot weights to be used in each putting style within the sequence. The number of throws in
each putting style is determined by the weight of the shot used (See Exhibit A). This training
sequence is repeated twice annually, with peak months being months 5 & 6 (January/February
for indoor and July/August for outdoor). The training year begins in September.

Never throw with stop board on the circle except for during months 4, 5, 6 and only then for
reverse throws.

In the months 3, 4 & 5 a lot of rhythm throwing is done. If the athlete has best of 15m in a throw,
the coach will say put this throw 14.2m and athlete must hit 14.2m, then throw 13.2m, then must
hit 14.2m again, then hit 13.7m next, then 14.2m, then 14.7m and then finally flat out. This
teaches rhythm for distance, with the legs moreless controlling the distance of the put, but each
put having the same strong usage of the arm.

Timmermann on Gliding

The key to the glide is really quite simple. When looking from the side or the rear, the shot must
stay in a straight path from the low point to the high point. This sounds simple, but that is the
key. The body must move around the shot to allow it to stay in line. First you pull it to middle,
then you move around shot to get behind it, and then you push it to finish. Don�t move the shot
around you, you move around the shot. The best technical glider I have seen from America is
Mike Stulce. He had some very sound basic technique, not unlike my own, I think.

I think a reason for spin popularity in America is that success can come very quickly in this
technique. Glide progression is slower but longer I think. To improve glide distances you must
make your worst throws improve so you can have many long puts. I have periods in my best
physical shape (which was probably a month prior to 1987 World Championship - before I got
mumps) when I threw forty put sessions and every put was within 1m of my best with that
weight.

In the DDR, we never competed much. We trained at a very high level and very strictly, never to
foul in training. If I had more than ten competitions a year, it was unusual. If I had thrown more
times, I could have 100 puts from 22m or more. In my best single throwing session in 1988, I
threw 22.76m (my training best), that day I threw 33 puts from glide-the worst put-very worst-
was 21.93m.

This is how to improve glide: make the worst better. Focus for this and the top end will just
grow.

Also, we never throw fast in training-we recover between every put. This is how you compete, so
this is how we train. In America, you have three throws, then break, then three throws and many
warm ups and many practices. In major competitions you get TWO warm ups only-and no more.
So, the whole competition is eight puts. Two for warming up, and six measured. This is mirrored
in all the small competitions, too. When Dave Laut threw in the World Championships, he was
not ready to throw. He did not like not being allowed into the circle at all apart from two puts to
warm up.

Timmermann on Heavy Shot Usage

My first record with 12k shot was 3.03m. I built up from that point over many years. I threw this
when I was 11.

The heavy shots used by elite women (in fact, all women from elite, sub-elite and potential
classes) within the systems from the DDR and usually still used by coaches from that former
system are 7.26k. Women use 7.26k from first time of starting to shot put.

I am strong in the feeling that people who say heavy shots destroy technique and are only to be
used by an experienced athlete are not correct. In years when technique is forming, the athlete
will learn better patterns under the heavy implement.

Timmermann on Abdominal Training

Abdominal work in the DDR was taken VERY, VERY SERIOUSLY. This is one of the most
special very important things. Without a strong and conditioned torso, you cannot connect power
from the legs to the shoulders to the implement. This is why we threw so many throws with
heavy shots, performed squats without belts, and did jump exercises under weight as told before.
INTERVIEW with GERMAN COACH

I have shared the following information a couple of times before over the past several years, but
given the response to a couple of my recent posts and some of the questions and comments
received, I thought I would do so again. Comments welcomed.
For several months back in 2007-2008, I engaged in an ongoing correspondence with an
experienced European shot put coach and former competitor (who shall remain unidentified, so
don't ask), asking him questions and getting his comments on a variety of issues. I have decided
to post a selection of his responses to me that some of you might find interesting or thought
provoking. Some are quite specific to shot putting, while others would apply to a variety of
throwing events.
Please understand that this is not an article written as a single piece, but the result of an ongoing
dialogue of questions and comments, followed by a reply, followed by follow-up questions and
additional comments, etc. Also, many of these comments are very opinionated and some are
probably controversial in one way or another to various people, but this was someone with very
significant experience at the elite level of throwing so keep that in mind. I am merely sharing
this, not promoting his ideas or methods in any way.
Comments welcomed for the purpose of discussion.
[With respect to the Timmermann on Shot Put document]
This programme you refer to is probably correct in most of its parameters. Whether it was used
for the Seoul Olympics I'm not sure. It does look like the weightlifting scheme many DDR
throwers used with a few changes here and there. The repetitions and sets used
are correct.
I'm not sure about the shotput training though, I have seen other things done with the shot that
are not there, like light shot training ,weightvest training and
sprinting.
The weightlifting programme was a hybrid between a traditional weightlifting programme and a
special exercise regime, meaning that every exercise used was
there to resemble as much as possible a certain part of the throw the trainers thought was very
important.
The behind the neck jerk was used to strengthen the blocking leg (this leg came to the front for
the
jerk), to make the legs/hips explosive and to keep the
arm, shoulder back when throwing. So a front jerk for example would destroy the last point and
would be less effective.
The squat was replaced by the half squat because it was more effective in making the legs work
as in the
throw. If the thrower needed more general leg work, he would also perform full squats, but this
surely wasn't Timmermann's case. The critical point here is time under tension. When doing full
squats, no matter how fast you squat, it is a long process. The brain has to
understand it has to be as quick as possible and this is better done with half squats, even if they
are so
heavy that the extension takes the same time as the full squat! And if done intensely, they can
only be
done once a week, twice is too much. If you have room for recovery, use it for throwing.
Weights were used to stimulate and imitate, the training sessions weren't endless, only short and
powerful. Front squats are great for the quads, but they injure the wrists
and don't hit the back, so they are a less productive exercise left for those that have very strong
backs
but lack quad strength.
For bench pressing, everything that I said about squatting is true here too, so it was done with a
pad
and a bounce to make it explosive and done with the block leg on top of the bench and the back
leg down on the ground pushing to resemble the last part of the throw.
The snatch has its place in training for 2 reasons: It's the athletic movement with the most power
output along with shotputting, and if used correctly it can engage the hip muscles which are the
most important muscles for throwing in a very explosive way. The first
reason is useless to a shotputter, because he shotputts daily.
So, the trainers came up with a variation that used the hips very explosively.
Timmermann's style was a style
of throwing that needed very strong legs and hips and light upper body that only transferred the
power, sort
of like in weightlifting. Now, Timmermann was a rower
before becoming a thrower and 2 things happened: He was already doing snatches and was very
strong at them so he got too strong and got injured by them in the wrists and doing them
differently and could not do the hip snatch correctly.
The weird jump he was doing was nothing other than a variation that used the hips and back
more AND
resembled the very start of the throw where he coils and uncoils and springs to the toeboard! It
was a weird kangaroo jump and he was strong, so high reps were the deal or he would injure
himself, plus this
was more a weighted drill than a weight exercise, I think it was performed after throws and not
with the rest of the weightlifting. Also, remember, from the waist down it's ok to add mass, it
lowers your center of gravity and makes your balance better!
The upper body in this style is used only as a lever, to transfer power and release the shot -
remember
the era it was about 10-12 years from the drop of the press from weightlifting. When
weightlifting press was dropped many things happened the scientists weren't
expecting. The athletes got a bit better (generally) in the jerk and a LOT better in the snatch! A
glide
although as a movement resembles the clean and jerk, as a rhythm resembles the snatch. IF you
succeed and make it one movement without delay in the middle, all you do is transfer power
from the legs and hips to the bar
and if it's continuous it's very economical!
The Germans used the throwers as Formula 1 cars. They developed a theory and realized it on
them. Each car is better than the last because each time a fault of the
former theory was corrected and strong points became stronger.
Beyer was anti-economical and the analogy to a clean and press, huge power, non continuous
movement. The result was great but there were many injuries. If not for injuries I am sure
absolutely he would still own a
WR around 23.60 or so only because he was so strong and powerful.
Timmermann couldn't become stronger but was lighter so they had to make the glide more like a
snatch and he was perfect for that. This weight training and theory isn't for everyone, it was
tailored for him only. There was so much more to their training than what's in this
paper and the German scientists always came up with something new as were their Soviet and
other European counterparts.
The key is which of these fit your individual athlete, do what makes your athletes feel better and
perform better and this, each coach has to learn for himself because only he can see the athlete.
This is the quality of a good coach, he's like the chameleon, changes
things around and finds what suits each athlete best. But what
Timmermann then produced with Werner Goldmann will probably be unparalleled...
[Regarding Bondarchuks training methodologies and
his comments regarding minimum strength levels required
by world-class throwers]
Bondarchuk has a very different view from mine on weight training. He likes special strength
with special exercises like twists for more reps. He sets some numbers in mind and as goals and
that's it. What does it mean a 160k bench is enough? That he'll have the
athlete go up to there and not push more? In my book, in the weight room you go for the
personal
record like in the ring. I don't care if it's for 1 rep or for 20, you give it 100%. I agree with
Abadjiev
school of thought. No percentages, no tempo, no loading and deloading. 100% all the time
creates adaptation.
A lot of coaches believe in higher reps to relieve the CNS of the extra tension and give tendons a
break. I
have seen it work in powerlifting exercises but not on weightlifting exercises. It could be ok if
the athlete responds well to this kind of programme, as a coach you
have to try and see what's right for every athlete. I have said again a good coach is like a good
tailor. The costume has to be custom made.
I do agree some athletes don't need to be extra strong to throw far, nevertheless you have to make
them as strong as possible.
[Regarding possible stagnation from the continual use of
near-maximum weights and the importance of specific
training adaptations]
There is a vast difference between a simple lift like the squat and a technical lift like the snatch.
If you lift at more than 90% in the squat for a long time it might lead to stagnation, and you
could
substitute high intensity squat training with high intensity box squat training or a different
exercise
every 2-3 weeks like Simmons advocates. But you cannot do that with the snatch or the shot or
any technical lift that is based on skill and not power. The technical movement is different for
each and
every strength percentile, that means that a 80% snatch isn't a 100% snatch seen on video at 80%
of the playing speed. Some parts get faster, some don't and the
result is that the body adapts to a different exercise altogether!!! This is why the Bulgarian
system is so
successful, because the athletes train the way they compete.
Training sessions are a rehearsal for meet day first, then a preparatory stage for the meet. Meet
day isn't for doing max singles for the first
time...it could work for squats (I doubt it...the Eastern Europeans still beat the Westsiders in
squatting,(squatting deep and legally that is) but it doesn't for snatches or shots.
As for weight training and Bondarchuk...it all boils down on which tool you use and for what.
Bondarchuk likes to use weight training for explosive training
and special strength training.
Both of those can be accomplished in a much better way with heavy implements. A fast bench
with 160k moved at 2m/sec cannot (how
can it?) teach the arm of a shotputter to be explosive because he has to move the shot at
14m/sec...and it all comes down to training specificity again (the
Bulgarian system).
If I have a slow armed shotputter, I have him throw the 5k and the 6k. Period. Moving the arm at
15m/sec
will give you a faster CNS response. A 8k or 9k will give you more strength for the shot, much
better than a bench press.
The weights for me are hypertrophy and CNS stimulating tools. And there is no better tool for
those two than weights. Hypertrophy comes with 3-5 reps and CNS stimulation with max
attempts. All done for max intensity. Max attempts are the key to adaptation, or else you either
adapt to a useless stimulus or need too many sets for a non-bodybuilder to create
hypertrophy (no 25 sets per bodypart here).
[Regarding the design of practice sessions and throwing intensity]
The training sessions should resemble a competition. This means that there's a
warmup, non-specific and specific with the shot, a couple of warmup standing throws and then
the session begins. Depending on the daily goal, it could be standing throws with a light
implement or a heavier one, the movement might change but after warmups I expect full
intensity throws.
The problematic points of the movement are analyzed on video and viewed and reviewed
mentally, shown to the athlete in another session where we stay just the two
of us inside a room and watch the video. At the same time I have him see the problem and ask
him then and there to do the correct movement without an implement
or let's say with throwing a towel wrapped up. We do this until what needs to be changed
becomes
clear. Sometimes, we go right away to the ring and throw a light implement, first to only do the
movement correctly and then do it intensely. Then I give the standard implement. We do it again,
starting with the movement only and adding intensity.
A technical change that cannot happen at full intensity is a useless attempt. The thrower has to be
able to do this at 100%. Most of the times, it is understood and done in the very first training
session, but be aware that I now only work with
advanced athletes. Nevertheless, it works great too with less advanced and less kinesthetically
aware athletes.
Regarding his earlier comment on the inclusion of box squats in the lifting rotation]
With box squats I refer to the Westside squat which is
a quite good leg exercise. The other exercise I also refer to as half squats or bench Squats, as
done by the East Germans. The box squat is a good exercise but should only be
used as an exercise for special purposes such as to improve reaction or build glute strength. It has
a few major drawbacks for throwers, one is that at no point during the throw is there the luxury
to lose and regain your center of gravity, it should always be right over your legs and easy to
control
with them and the second is that during the throw there is no luxury for the glutes and
quads/hams to work without the calf muscles. We work on our toes and the box squat
might teach you otherwise. Also, we jump with the quads and not the glutes because we cannot
bend our backs during jumping and throw at the same time. And many more. The point is that
the box squat teaches a movement never done during throwing. If you see it
as a good glute exercise fine, but I think the good morning is better...
[Regarding the importance of lifting with maximum intensity within the desired repetition range]
My belief is that the CNS stimulation that happens with weight training during a max attempt
with max weight is greater than the stimulation during a max
attempt with max power. I find the need for a maximal stretch useless if this max stretching does
not lead to a maximum contraction. Having a maximal myotatic reflex without a maximal
contraction is like teaching the arm to reverse and start a movement and leaving the job
unfinished. Unless the weight is maximal, a maximal contraction following a maximal stretching
will lead the athlete to release the weight, thus leading to the
need of bands or something similar that do defeat the purpose of weight training for throws!
Because we train to accelerate a given weight and not keep a given
speed for an increasing weight as leverages get favourable. I agree with most DDR findings but
they are not gospel to me.
[Regarding the disadvantages of using full squats during the
pre-competitive period]
The problem for me with using full squats during the last 3 months before competition is that I
have seen again and again that it slows the throwers down. The quads should not wait for a full
stretch or for help from the glutes or hams in order to fire. Never will this ever happen during a
throw.
I have played many times with the idea of training my throwers from the waist down like
oversized
jumpers, using half squats, half squat jumps, one leg jumps to and from boxes, etc. It's much
better than to train them as weightlifters. Weightlifters aren't fast enough to throw.
[Regarding huge overhead throw results]
Remember, this is a different movement, you don't have to be a world class shotputter, discus or
hammer thrower to throw big on these. I personally know of
3 hammer throwers that have thrown 23m and one of them threw 65m in the hammer. Beyer and
Gunthoer certainly never achieved their true max on these as they
had some major back injuries and surgeries...
[Regarding lifting program design]
Generally the top weight is the goal. Once it's achieved the workout ends. Repeating it is
worthless
because there's no additional stimulus. The only reason would be for me that the last max was
done in bad form and thus I "disqualify" it.
The series might look like :
120x3, 150x3, 180x3, 210x3, 230x3, 250x3, 260x3,
record attempt x3.
I always try to increase the level of preparedness of my athletes and increase the starting weight.
My best athletes start squatting with 180k.
I believe in the conjugate system as a principle, that is, I rotate exercises. Every single one of the
weight
training exercises covers a weak area, so box squats are no different. Of course its use in the
rotation would be once per year for a normal athlete, I use the half squat, half front squat, step-
up, full front squat, full back squat, lunge, box squat in that order of importance.
I generally avoid exercises where the hands hold a barbell as they tax the CNS too much, so I
prefer the
good morning and hyperextension to any kind of deadlift. Remember, I mostly train the shotput.
I also never prescribe "Olympic movements", they have nothing to offer. A movement slower
than the actual throw won't make you faster and the lack of a negative
part makes them useless for hypertrophy. Faster hips can be achieved with sprinting, standing
broad jumps, and overhead throws. Hypertrophy can be achieved with
good mornings and hyperextensions. No room for anything else. I want none of my throwers to
synchronize the hip
extension with an arm pulling and shoulder shrugging motion.
The only "Olympic movement I use is the jerk, which is a great movement for the legs mostly.
[Regarding the use of Dynamic Effort lifting for throwers]
You assumed right, a "dynamic" effort day is useless to a thrower, any kind of weight training
cannot make you move faster than the actual throw. If one needs to be
faster, then more light throws are in order and even more heavy throws. More throws in general
I'd say.
[Recommendations regarding the use of squat jumps and step-ups]
Half squat jumps are used in the last 2-3 weeks before a major competition, they activate the
CNS very well, too well I could say so they lead to overtraining very quickly, at least for us
heavier throwers. A typical regimen would be 5-7 sets of 3-4 reps with
between 50-100% of bodyweight.
Step-ups are also very good for that period of time. I have most of my gliding shotputters do
lunges for the
right leg and step-ups for the left, blocking leg the last 2 weeks. Then I only care for special
strength. I
have the athletes step loudly on the step, I want to hear a big sound and a quick load that
resembles the
block.
[Explanation of why he moved away from using most Olympic
lifts in his advanced shot put training programs]
Training knowledge is dynamic. I abandoned Olympic lifts totally because I figured something's
wrong about them but couldnt put my finger on it. These lifts are usually good enough only for
beginners to understand that the power comes from the legs and
to teach the legs to push.
It was a time I believed in no plyos of any kind and still don't think highly of them, but they do
have a
small place in the conjugate system.
I was always very careful of their CNS stimulating and fatiguing properties and only
appreciating their special strength properties.
I also valued them for much different reasons than the usual. Because they resembled a
throwing stance, because of the leg reaction after the catch and because of the overall power
production properties, not because they teach you to be fast". In the meantime I found much
better tools for my work.
I also hate the idea of confusing the athlete (and me) with teaching them the correct technique. A
mind can do 3 things well, 2 things very well, and 1 thing only really well. I only want my
athletes mind to be
concerned with one technique only and that is of the shotput. Olympic movements have to be
shown and done correctly or else they are really counterproductive and injury inducing.
I really like to give a programme to my athletes, watch their training once and then after that
only ask them to do exercise X for Z sets and Y reps, without expert supervision. I really avoid
exercises that must be done technically right or have an inherent danger when the
weight gets very high which will inevitably happen with my system.
To give you an example I might even have my athletes do step-ups and incline presses on a smith
machine with top end weights in order to avoid any balance loss. In the weight room I don't work
balance, but mostly prime movers.
The DDR snatch is a variant I still use but as a high-pull without a catch and only as a hip
strengthening exercise. Useful as a special tool but not the cornerstone of workouts.
If I was to train other throwers my ideas would be different of course, and I do believe they have
a very
important place for the hammer and a good role maybe for discus and javelin. But these events
don't interest me much and I spend no time researching for them.
[Comments regarding the Highland Games and possible training differnces compared to the T&F
throwing events]
Highland games seem very interesting to me. The main difference I see is that you have to
completely change the way you handle the ground. I would probably favour non-reverse
throwing of the
stones and add a lot of deadlifts of all kinds, fast, slow, low pulls, high pulls, and a lot of special
strength training with the implements.
The problem (for me) here is you have to be an all-around athlete and cannot choose to drop
pulling
movements in case you want to be competitive overall. So a lot of pulling strength and a lot of
rotational torso work would be imperative (the latter also is for
the shot).
The main lesson here I believe, as in strongman, is that you have to train more with the actual
implements than to weight train, as evidenced by inferior athletes of today performing much
better than some monsters of the past, just because they train the events. Today's
athletes don't prepare for competition with bench/deadlift/squat anymore but have actual
strongman equipment gyms.
Because of the very heavy nature of Highland Games I would even toss with the idea of only
training the
events first for a couple of months and then add a basic deadlift/pushpress workout for 10 sets
each for triples once a week and after another couple of months
add another weekly clean & jerk workout for another 10-15 singles. Basic, all around training
stuff.
[Regarding whys some form of squat was not included in the HG training program outlined
above]
In the programme I gave you, there is a squat, during the clean and jerk. It starts from the floor
and even
if the bar is caught high after the clean, then do a front squat before the jerk...a very taxing
exercise and
the best single one (I agree with Feuerbach here).
[Some follow-up points regarding the use of Olympic lifts]
Olympic lifts are something I've changed my mind about and definitely something I've given a
lot of thought to. It's obvious that at the final stages before a big meet I like
more special exercises, or so to say to make basic exercises “more special".
It's easy to see that a snatch or clean plays a very different role for the hammer thrower than it
does for the shotputter, right? It's a special exercise, a strengthening exercise, an agility exercise
even an essential exercise, more so if done with a close grip or with the bar next to
your right or left side instead of to the front.
The part about being too dangerous on top weights
doesn't affect them too much, because apart from the jerk, you can freely drop the bar any time, a
technique the athlete has to be shown from day one.
[Regarding the use of bands or chains by throwers]
As for the use of bands, I believe maximum effort during the entire range of motion isn't what
we're looking for, it's maximum acceleration. I'm sure extra slow reps,or should I
say...hmm...0,6,1,6 reps per Poliquin would result in even more uniform and extreme effort
during the entire lift. The stretch reflex could be triggered a bit more with chains and bands but
I'm sure it's triggered much better if you control the bar half way down and then just drop it from
there on your chest and quickly reverse the movement...which is something throwers do for half
a century or more...correct?
Has Simmons or anyone tried to use the Tendo unit to see if a 400 pound bench bar is lifted
faster by the same athlete when used in tandem with bands or pressed
ballistically with a drop and pad? How do you think the bar would go up faster?
[Regarding the relative importance of bar speed when lifting]
I don't care too much about measures of power. I tell you again, total power is unimportant - it's
not
important how long it took for the thrower to take the
shot from point A to point B...it's the velocity that theshot goes through point B that matters!!!
The shot
could as well have ups and downs in velocity and the power might be very high, but the velocity
of the shot when it leaves the hand is what's important!!!
[Regarding training to improve speed]
My feeling about weight training for being faster is this: It does make you faster by making
muscles stronger and their contraction faster. But throwing is a skill: in order to become faster at
a skill you have to do the excact same thing, only faster. Period.
Race car drivers often "train" with a faster car to improve their reflexes, how useful would it be
for a Formula 1 driver to train using a bus? Very different stimulus, very slow speed. As the
stimulus gets nearer and the speeds are faster, it might help you more...it's like that with the
throws...a jerk might be better than
a clean and a clean better than a squat, to "teach you" do the shotput faster than it is, but how can
it be compared to actually throwing the shot at a higher speed?
If you drive your car at 100kph and that's your limit, what could make you go faster? Something
that's
faster than your car that either pulls or pushes you right? Anything going at less than 100kph
cannot help you go faster. The outside stimulus has to be faster. I cannot explain it more or better
than this.
Runners have someone pull them with an elastic rope, throwers throw lighter implements,
swimmers use
flippers...yet they all weight train for hypertrophy and strength...not faster skill.
[Regarding the use and importance of plyometrics]
Plyometrics have value, but it's something the athletes have a really different and very varying
tolerance level to. Some can get injured and some exhausted by them waybefore they become
effective. In general, I've
found the athlete has to be doing them since the initial training stages, if the athlete's already
advanced then they don't help much. Only for CNS toning and some limited special exercise use
perhaps.
[Additional Thoughts on Plyometrics]
I went through a phase of not believing in plyos because I personally was not the typical case of
how throwers were developed in Eastern countries. I didn't
start throwing at age 10 and did not start plyos early enough for my structure to grow along while
doing plyometric training.
My growing was pretty much done when I started throwing (16 years old) and my early trainer
didn't
believe in them either so by the time I found out what they could do they were worthless for me.
They also were worthless because I had a natural talent in jumping without actually doing them
at all,
which made me very adamant on how worthless they were! I could out-jump high jumpers and
triple jumpers who were jumping all day long and weighed half what I
did while I was only jumping when we had our matches together. To this day this is still my best
argument on the worthlessness of them as a general tool of building
"jumping ability" with idiotic programmes of endless jumps...and I was not alone in this.
The best jumping ability I have come across was the
ability of Yuryi Vardanian, the famous 85kg weightlifter
on the late 70s who could do standing broad jumps at
4.10m!!! Guess how many jumps he did in his training?
Vardanian was able to outjump the high jump WR holder Jachenko (who jumped 2.38m with a
straddle and had perhaps the most incredible jumping ability of all
athletes of all time) in the standing
triple jump by a whole meter, although Jachenko's hips
were about as high as Yuryi's nipples...
Both Yuryi and I could do triple our bodyweight in squats and lift four times as much in half-
squats and this was enough.
This aside, in the last few weeks a few jumps with high intensity can really excite the nervous
system
and this is how I use them. After training, 5-6 maximum jumps.
[Some Thoughts on the value of Dynamic Effort Training]
Indeed, fast reps as in "DE" days do create a lot of muscle tension. BUT:
a) They also teach deceleration of the bar at the end of the movement unless bands are used
which also
beats the purpose of accelerating through the rep.
b) The CNS stress of near max or max reps just isn't there and this includes muscle stress of
synergistic muscles, not just the protagonists.
c) I have personally found that in training cycles I have used them (I always try to use any idea I
come
across and then decide) the throwing result was poorer.
The last reason alone is enough for me.
I think max attempts are better for creating muscle tension, training reps to failure (4-8 reps) are
better
and even what Hatfield calls CAT reps with 80% are much better (and more throws specific).
That is if you
have a reason to avoid max reps.
The nervous system has to know that if I start the engine, the engine will have to work at 100%
every
time.
[More on the Olympic lifts, power, and technique]
In an earlier post I told you I might use Olympic lifts for beginners to teach them that power
comes
from the legs. Explosive reps of any kind, in Olympic lifts or any exercise that is.
After understanding that, throwing is a skill. Figure skaters, divers and dancers don't get faster by
doing squats@60% or Olympic lifts. They do the same thing again and again and they try to do it
faster and faster and whether be it more concentration, ropes pulling you
with more speed, or whatever, you have to actually try to do the skillfaster and faster in order
to...well...do it faster!!! Throwers are no different.
Yes, in the shotput power is the name of the game but when it comes to the skill part of it, we do
a complex movement with a shot in our hands just as the calisthenics athlete does somersaults
with a ball in her lap. In the weightroom our workouts are different but
in the movement learning process the principles are the same. Many reps, great concentration,
good coaching (feedback).
[How Heavy is Too Heavy?]
There is a point of diminishing returns in maximum reps. This is when the bar is too heavy to
move.
Our task is to accelerate a moving object, not try to move a stationary object!!!
If the bar stops, the CNS stress is too much and you had better not train the next day or expect
much from this training session.
Our maximum is different than a powerlifter's maximum. It's not more than 5-10 kilos less, but I
don't want to see bad form, twisted knees and spines, eyes bulging, fainting, bleeding noses and
missed reps. Our place to give our last percentage of sweat, tears
or even blood is the throwing ring!!! Not the weight room.
That said, if I see less than 100% commitment in the weight room, I lose interest in the athlete.
[Training for Performance vs. Maximum Possible Strength]
Timmermann of course did not train for strength for strength's sake, he trained for strength to
throw farther!!! He trained the way throwers should train in my opinion,
with few, infrequent, intense sessions that have a direct analogy and impact on what you want to
do in the ring.
If Timmermann wanted a better bench press, he could have done shoulder presses, triceps
exercises, bench press variations, upper-back exercises etc. etc., like powerlifters do. On the
contrary, he didn't train the bench for benching strength, he just benched to throw farther! Only
that and behind the neck jerks for
upper-body weight lifting!
Weight training sessions lasted an hour and a half,2-3 times a week - bench once, jerks once,
squats and
jumping good mornings twice and that's it!!! And this was for a 23m glider!!!
Now, look at the weight training sessions of some of the throwers and even what John Smith
prescribes and you might think he trains 30m shotputters or powerlifters!!!
Look at the simplicity of the programmes of Capes, Albritton,
Woods, Feuerbach and you'll see they trained the basics, for strength, but strength as a means to
an and, not just for strength!!! I'm sure Capes trained strength differently later on for
powerlifting or Strongman.
[His Own Training Background]
I always liked to train heavy and lot of my influences came from training for a couple of weeks
at the start of my throwing career with the Bulgarian weightlifting team of the great Abadjiev.
My first and best years I was very deeply influenced by weightlifters
in my training and got really strong. This was a mistake as I now realize because although it got
me a very solid strength base, it went too far.
If it only takes 5x5 of half squats with 300k, it is foolish to try to
do 360k to the ground as it is much more difficult, it takes too much energy out of you, makes
your legs slower, and your workouts suffer for a week after that.
But what can I say, when you're 20 and then one morning a bunch of the best weightlifters ever
come into your training hall and train with the same bar as you and you see things like 90k
athletes putting as many plates on the bar as possible and squatting for reps, it influences you for
life. I was so impressed, I saw them in my sleep!
I never accepted to give less than 100% of myself and losing a max
attempt was to me something between losing a war and a love
disappointment. From very early I saw myself as my own guinea pig,
a platform of some sort of realising my own theories.
I have a 375k squat max done rock bottom the way weightlifters do
it, with a controlled lowering for half way down and then a drop and
rebound. Try to find videos of Shane Hamman squatting and you'll
know what I'm talking about. It's actually easier to squat this way
instead of the controlled down, explosive up half-squats.
Later on I found that I threw better, my legswere faster in the throw
and I recovered better when I substituted full squats with half-squats, so I changed to doing my
max or about for 3-6 explosive reps. I eventually found out this was too much also so I reduced
the weight, using about 300k for sets of 5 reps. My last and best approach wasto do front half-
squats for singles up to 400k.
With each change I saw improvement and to make sure it was because of this I changed back to
the older version and immediately went backwards. If we suppose there wasn't a very strong
placebo effect, at least I found what worked best for ME.
My best bench press with a bounce is 272.5k and incline 230k.
Best standing broad jump 3.25m or 3.35m, I cannot remember
exactly now. Best overhead was 22.76m with a 6k which is the
only implement I used. I used overheads as a hip builder and
testing measure of power, a snatch replacement, and as a
shoulder-girdle loosener.
I used the 6k in overheads precisely because I was a very strong
thrower and wanted to become a faster, more agile one. I sometimes did an overhead workout
only with the 6k, throwing it 40-50 times and I hate to admit, these workouts were probably
more productive for my throwing than my early squatting workouts.
[Thoughts on some of the top shot putters and coaches]
I do have to say I admire both Sarul and especially Komar.
I strongly believe Komar is the best example of the glide technique
ever, although I realize that each technique is an adaptation to
one's strong points and one technique is not for all. Still, I have a
video clip I show my athletes to follow and it is the clip of Komar
in ‘72. Everything about this throw is perfect.
With respect to the achievements of Gunthor and Eggert, when
I said "what Timmermann then produced with Werner Goldmann
will probably be unparalled..." I meant that Timmermann was the
best athlete that had been produced in the German system at that time and that the German
system was at its best then. My personal belief is that Gunthor had even more potential as an
athlete than Timmermann because of his body structure and because of his
mental character.
I have said it before, Gunthor was a very special case. He could not
be intimidated by anyone, he always had to deal with the best of the best ever and most of the
time he came out victorious! He beat all
WR holders - Beyer, Timmermann, Andrei, Barnes and feared nothing.
Eggert was a genius but the German system was a product of many geniuses put together.
Perhaps no other person alone could do as much in terms of scientific training, but I do think that
if Gunthor was born a bit more to the North he would still hold the WR. So I might want to
rephrase to, "What Goldmann did with Timmermann will be
unparallelled".
Of course all this thinking has come to the ridiculous outcome that
Timmermann was not good enough, but this isn't true. Timmermann was a fantastic athlete,
charismatic, with an extreme work ethic. But
I still believe Gunthor was a better material to work with, perhaps the
best ever along with Beyer and Matson

This is another excerpt from an extensive written interview I had the pleasure of conducting
with Mike Stulce, 1992 Olympic Champion in the shot put, in which he generously shares a great deal
of information on his training philosophy, background, and results. I hope to be able to release the
full interview in some form soon.
Peter: Any thoughts on this? [My Facebook post discussing an article asserting that that athletes can
NEVER be “strong enough”.]
Mike: I used to hear this all the time and it drove me crazy. Admittedly, I bought into this myth early on, but
was lucky enough to be surrounded by Europeans that set me straight, and made me realize the only thing that
counted was explosive strength. I often didn’t go above 20% of 1-rep max with a very low number of reps in
the week or two before a big meet and began tapering down at least a month out. Otherwise, my nervous
system would have been fried. I followed an 80/20 training concept, where at least 80% of the total sets on
each exercise were at weights that allowed me to remain explosive throughout and only the remaining 20% (or
less) of the sets were done at heavier weights.
Like you, I heard Timmerman kept his percentages up fairly high, with reps low and explosive. This was even
reported to include using a thick pad on the chest and bouncing off the bottom for acceleration through the lift.
In fairness, I never spoke to Ulf directly about this and was told to me by a throwing buddy who claimed to see
this in Seoul. For me personally, the percentages had to drop drastically before big meets.
Peter: Fair enough, especially for a week or two, at least on “slow lifts”. What about power cleans and
snatches?
Mike: Power cleans and powerlifting type squats were completely cut out during this time frame. Instead, I
concentrated on the power snatch, jump squats, and whatever type of bench that was available at the meet. I
preferred incline, but usually did flat bench because it was typically the only thing available.
Peter: Got it! So was 20% of max squat done as a jump squat then? That makes total sense.
Mike: Actually, the jump squat was under 20%...more like 15%.

INTERVIEW WITH MIKE STULCE

Starting earlier this summer, I had the pleasure of conducting an extended interview with Mike
Stulce, 1992 Olympic Champion in the shot put, in which he generously shared a great deal of
information on his training philosophy, background, and lifting and throwing results.

We began with a discussion of the video of Mike doing cleans with WR holder Randy Barnes in
the old Texas A&M weight room, which I posted on my Facebook and Instagram pages:

Mike: Looking back, this video makes me really appreciate having Randy Barnes take me under
his wing and push us both to work hard every day. If my memory serves me correctly, this was
filmed in the late fall, when we were both taking in a lot of throws out at the track. To my
knowledge, this was the only time one of our weight workouts was ever filmed. Even though I
didn't own a camera back then, Randy luckily had his camcorder with him on this day and asked
my wife to film us lifting. I had actually never seen this footage until Randy shared in 2010 and I
was glad he was able to recover it. Whether written or recorded (on video), we were never big on
documenting lifts. At least for me, it was not a priority and something I didn't think about. For
us, it was all about quality reps and explosiveness during the weight training workouts.

From adding up the weights here on my final attempt on this video, it appears to be a dismal miss
with 507 lbs. My better lifts were always during the Spring, when I backed off the high volume
at the track and scaled back plyometrics. Since I felt the longer movement of the snatch better
translated to my throws, cleans were always secondary exercises after I had already completed a
wide variety of various snatch exercises (power, hang, hip, box, one-hand, etc). Then, we usually
finished off a workout with some variety of powerlifting exercises (bench, squat, etc.).
My best clean was 540 lbs and I think my best hang power clean was 455 lbs. My best power
clean was around 470 lbs, only 10 kg more than from the hang. My best power snatch was 380
lbs. These were all caught in a quarter squat or higher. The full clean would have been done with
a major drop, butt to the ground, with leather straps and no jerk.

The snatch was definitely my favorite of the two Olympic lifts, and I always felt it was my best
lift. My best full snatch was between 446 lbs and 468 lbs, with leather straps (using a fairly
generic 45 lb bar and 2.5 lb collars with kilo plates). I remember working my way up to 3 reds +
a yellow (446 lbs) and catching it off the bottom multiple times throughout the late spring. But I
also cannot tell you how many times I missed 3 reds and a blue (468 lbs) that year, perhaps
coming up with it once or twice. Or, it's equally possible that I was never able to get up and out
of the hole, then make it up to the top. That weight was always my "Mount Everest to climb" at
the end of every training cycle, at least when I was at my best.

Peter: Did you never attempt to snatch 457 lbs after hitting 446 lbs and before attempting
468lbs? 22 pounds is a huge jump on a max snatch!

Mike: When I was moving up the weights, at least on the backend of a snatch or clean workout, I
only remember jumping whole plate sizes. In other words, pulling a 15kg and then replacing it
with a 20kg on the way up. So I never bothered to attempt 457 lbs.

[When lifting], my objective was usually an 80/20 approach, where by definition, a power clean,
power snatch, etc. (drop into quarter squat or higher) would have fallen into the 80% of the
workout that was designed to remain somewhat explosive. When I typically reached enough
explosive work to fall in those parameters, I wouldn't hesitate to drop to parallel or below on the
20% home stretch of a weight workout. When it became so sloppy that I couldn't pull the weight
up to my hips when doing cleans, we just converted the remainder into clean pulls.

My snatch weights varied wildly throughout the year. The higher the volume in the off season,
the lower the weights. During the early part of every new training cycle, when my number of
reps went up, the weight percentages naturally went way down. This was especially true as I
began to incorporate more explosiveness into my weightlifting as I progressed as a thrower.
Building up prior to the competitive season and then just before the peak cycle (for my biggest
meet of the year) would have been my heaviest and best lifts. Following that, during the peaking
cycle itself, I’m sure many distance runners were pushing around more weight than I was.

For the NCAAs, my best lifts were in April. For the 1992 Olympics, my best lifts were in late
May / early June. Actually, all my Olympic lifting and squat PRs would have been in the late
spring, but my bench PRs were always in the late winter. Not sure why it worked out that way,
but my bench seemed to drop significantly during throwing season, while the rest of my lifts
improved.

I did full snatches at the end of every snatch session while working my way up (the “20” in my
80/20 target window). I absolutely loved one hand snatch. My left arm was much stronger than
the right. I think it had something to do with throwing fatigue because it wasn’t even close. My
best full one hand left was somewhere around 270 lbs and 220 lbs with the right. In the last few
years of my career, the one hand snatch was a staple. My one hand snatch would freak out even
seasoned veterans, who weren’t easily impressed.

Peter: That is ridiculously amazing. Given that you trained with a weightlifting coach, why did
you continue to use straps on your power cleans? That is very common for throwers but strongly
discouraged by weightlifters.

Mike: Yes, Mihaly definitely discouraged it. At one point, I had even weened off of them, but
went back to straps while working out in the student weightroom. There was no A/C in that old
weightroom and I couldn’t maintain the hook grip because I was often soaking wet with sweat.

I was very blessed to have Mihaly Huszka take me under his wing. It’s funny, I had no clue who
he was when we first met. When in Houston, I worked out at the only gym that had an Olympic
lifting platform outside of the university’s. There were a lot of pro athletes that worked out at
Hank’s Gym and they basically included me in their elite circles. They kept making fun of “Hans
& Frans”. I had no clue who they were referring to. Consider that I was blowing most of these
guys out of the water when it came to pushing weight around, they looked up to me as elite and
asked for tips all the time.

One day I was on the platform doing snatches and some old guy with a thick Eastern European
accent walked up and asked if he could work in with me. Like an arrogant young punk, I popped
off, “sure, as long as you don’t slow me down”. After about an hour of this old man whipping
my ass all over the place, I finally said, “okay, who the hell are you?”. It turns out he was
Hungarian and had competed as a weightlifter in two Olympics back in the 1960s. I was floored
when he told me his story. I apologized for being such an ass, told him I was a poor college
student and couldn’t afford to pay him, but asked if I could observe he and his son Atilla when
they in were working out. He offered to coach me, spent a lot of time helping me out leading up
to Barcelona and I will forever be grateful for all the man taught me. He is truly one of the
greatest men I’ve ever known.

Later, several of the others there at Hank’s walked up and sarcastically said they saw me
working out with Hans and Frans. I told them that I had traveled the world and never met
someone with as much knowledge as Mihaly. After that, he was treated like a god and there was
no more of that Hans & Frans BS.

Peter: Who was your throws coach? How much did you and Randy help each other?

Mike: At the time, Texas A&M’s throws coach was Robert Parker. The man who actually taught
me how to throw was a Swede by the name of Patrik Hennings. He was my teammate at A&M
and also became my coach. The U.S. was loaded full of Swedish throwers back when I was
competing. There were a few at A&M and I actually made road trips over to Blinn College to
train with them. It was a blast because they were a lot of fun to be around. They were also
equally intense at the track and in the weightroom.

For me personally, as one of the few remaining American gliders at that time, the Swedes were
very helpful as they had grown up in one of the most advanced sports training programs in the
world. When it came to the glide, I often wondered who had more technical knowledge, the East
Germans or the Swedes. So they were a wealth of information and Patrik Hennings was the man
who taught me everything I came to understand about the advanced glide technique. Without his
selfless help and coaching, Barcelona would not have been possible.

Regarding Randy, early on, I’m pretty sure it was a one way street with Randy being my mentor
and me absorbing everything he taught me like a sponge. Later, I would like to think I was able
to partially return the favor by sharing what I learned from Mihaly.

Peter: I know you favoured incline presses over the flat bench press. What was your best incline
bench and bench press? Pretty strict, or with a big bounce?

Mike: My best flat bench was 585 and my best incline was 545, fairly strict with small bounce
off the bottom. If memory serves me correct, I tripled 525 on the incline press. That would all
have been in about April of 1990. Those numbers definitely went down after about 1990 when
my training emphasis shifted over to Olympic lifting, particularly the flat bench, as I really
prioritized inclines.

In the Spring of 1992, I am guessing my best incline was 460 lbs, at most, and I wasn’t really
doing flat benches much at all then because I felt inclines more closely approximated my angle
of release in the shot. At that point in my career, I finally let go of the idea that I had to be like
most other world class shot putters to throw far. And I definitely wasn’t going to get it done in a
bench press competition.

Peter: I thought you said you were much stronger in the lower body? Perhaps you were, but those
are still superb touch and go pressing numbers at about 280 pounds and 6’4” tall, particularly the
incline!

Mike: Lol. I always gauged my upper body strength relative to other throwers like Randy Barnes
and Udo Beyer. Both were much stronger upper body, but I seemed to be a little stronger than
most when it came to Olympic lifting and squats. I routinely did incline bench, but only did flat
benches when training with Randy, which usually worked out to be pre-season training (4-
months).

Peter: Was Randy stronger in the bench than you were?

Mike: I saw Randy hit 10 reps with 500 lbs on the flat bench my freshman year. The strength
coach who was spotting claimed he didn’t help. Randy was impressively strong, depending on
how consistently he had been training. The year he set the world record and first arrived in
College Station for training camp, Randy was shaky on 225 lbs when benching. He had taken
time off to heal up and had not lifted in a while. Within weeks, he was back over 500 again. By
the time I finished classes in the Spring and went out to visit him at the Noons in San Diego, he
was in incredible shape. For a high school shot putter, Brent Noon had a crazy strong bench and
he and Randy made great training partners. That was during the time frame Randy had that 79’
training throw that you’ve probably seen on YouTube, and then he set the outdoor world record
shortly afterward. The guy was a phenomenal talent and a sight to behold.

Peter: What about squats? Did you usually squat to about parallel or deep like a weightlifter? Did
you include any partial squats? How often did you back squat to parallel and do full front squats
in the 75-100% range? For what kinds of sets and reps?
Mike: That depended on who I was training with at the time. I typically didn’t like to back squat
or front squat and would only do them if my training partners were doing them. For example,
Randy Barnes had been down training in College Station the entire fall through late winter and
he liked to back squat to parallel so I frequently did back squats with him. After he left for home
in the early Spring I wanted to see where I would max out after training with him and tapering
down the volume and I hit 800 lbs.

I typically started with higher reps (sets of 6), and then worked my way down to 4’s, 3’s, 2’s and
singles.

Peter: An 800 pound squat! To parallel? Below parallel? Just above parallel?

Mike: Hard to say, but my co-workers at the student weight room at the time (Spring ‘92) said it
was parallel.

Peter: That is incredible at your height and weight! Did you back squat using an Olympic style or
a powerlifting style?

Mike: My back squats were always done using a powerlifting style - bent over significantly, with
bar held low and locked into my shoulder ridge line. I used a wide stance, and wore both a
powerlifting belt and knee wraps. This is the technique that Randy taught me early on, the one all
the A&M throwers also used, all the local powerlifters used, and I never converted to an
Olympic lifting back squat while working with Mike and Attila. For the most part, I don’t
remember doing back squats with them, only front squats, with no belt or wraps. No belt was
unsettling at first, but I quickly adapted.

Mike: Once I opened up outdoors in 1992, it was only jump squats through the Olympic Trials,
Barcelona, and then the World Cup in Havana in September. When I would travel back home to
Houston and train with the Huszkas, I would front squat with them, done with no belt and deep
because they were Olympic lifters. When training alone, I did jump squats because it seemed to
complement my throwing much better.

Peter: What was your heaviest full front squat? About when was that? What about your heaviest
set of 3 reps, if you recall?

Mike: My best front squat was 700 lbs, with no belt and no wraps, done in late April / early May
1992 before I began winding everything down to begin the peaking schedule. I don’t remember
my heaviest triple. Again, it was a sliding scale and a major swing depending on training partners
and where I was in the season. I also eventually felt front squats were not beneficial to my
throwing, resulting in dead legs for too long, so I also cut them out. But I will say that I did front
squats way more often in the two years leading up to Barcelona than back squats. The Huszka’s
didn’t do back squats and discouraged me from doing them, so I followed their lead. At one
point, Mihaly actually had me considering leaving track and going into Olympic lifting instead,
so I trained as an Olympic lifter for some time.

Peter: A 700 pound full, beltless front squat! At 275-280 pounds bodyweight? Again, that is
incredible! When exactly did you begin training with the Huszkas? When did you seriously
consider switching to weightlifting? Why was that? What made you decide against that?
Mike: I began training with Huszka in the fall of '90. It wasn't long after I began training with
Mike and his son Atilla that I gave serious consideration to switching. I really enjoyed Olympic
lifting up to that point, I just never had the advanced coaching and really never expected to run
across anyone like Huszka that could potentially take me to an elite level. Ultimately, as much as
I enjoyed Olympic lifting, my passion was as a shot putter and decided to stay the course.

Peter: When doing jump squats a month or two prior to competitions, how much weight did you
typically use? For what kinds of sets and reps? How high would you actually jump?

Mike: Beginning in late ‘91, I began doing jump squats frequently throughout the entire Olympic
year. As with other exercises, the reps would range from 6 down to singles and the number of
sets would range from 6 sets down to 3 during peak intervals. Height depended on weight. It
would range from around 12 inches on lighter weights / warmups (135 lbs) down to a high toe
raise on heavier weights. My max was around 405 lbs and doubt I did much more that got my
heals off the ground, but the limiting factor was safety at heavier weights as I did these as
violently as possible.

Peter: So at heavier weights, these were arguably more very powerful dynamic squats than jump
squats then, which is fair.

Mike: I think that was part of the (perceived) problem. I didn’t feel my back or front squats were
dynamic enough. I had lousy throws coming out of the fall and became very concerned leading
into an Olympic year. I began experimenting and found that I threw much better while cutting
out both back and front squats, instead sticking with jump squats. I also made other adjustments
like cutting out front (standing) throws and found this also improved my throwing. My knees
ached more with jump squats, but throwing greatly benefitted. On jump squats, I tried my best to
crawl down to parallel (to protect my back), then explode up out of it.

Peter: That is interesting. Not the way “jump squats” are normally done at all. This makes them
sound more like “dynamic squats”, just done without chains and bands.

Mike: Yes sir, never even heard of chains or bands back then.

Peter: Of course not, and a few top throwing coaches believe they are terrible for throwers, at
least anywhere close to throwing season, as by design they eliminate actual acceleration, which
is desirable for throwers. They do teach you / require you to push with maximal intensity at
every point in the lift, but the accommodating resistance eliminates acceleration as you ascend.
So your way was superior anyway. Basically Fred Hatfield’s Compensatory Acceleration
Training (“CAT”) taken to the extreme.

Mike: It worked for me, but can’t take credit because much of what I did was highly influenced
by Europeans. In fact, I think everyone in the department thought I was insane when they saw
me doing one-hand snatches, jump squats, and standing bench press (Neider Press). Admittedly,
I was extremely nervous when my coaches suggested the extreme taper and peak, dropping down
to such light weights. I thought it would make me weak, but to my surprise, it worked well.
Peter: At about what weight did you go from getting at least a few inches of air to basically just
going right up onto your toes? Did the reps per set tend to differ between those two points or
variations?

Mike: It would range from just about jumping out of the gym with 135 to probably only a few
inches with 225 to just up onto my toes with 315. My biggest fear was losing control. This not
only included raking my traps, but also slipping on a slick squatting platform and lifting shoes.

Peter: I know you often or at least sometimes performed your squats more as a very dynamic
squat as opposed to what would normally be described as a true jump squat. What percentage of
the time would you have done them into a proper jump with at least a few inches of air, vs.
powerfully onto your toes or barely leaving the ground? Also, you must have felt there were
differences between the effects of power cleans and jump squats. Any thoughts?

Mike: I’d guess 60-75% were done as a true jump squat, depending on how much weight I
planned to work my way up to. I always felt power cleans and jump squats were mutually
exclusive. In other words, I felt like power cleans helped my drive out of the back of the ring, all
the way through the stretch reflex. And I felt jump squats greatly benefited my power position. I
also used to do hip snatch pulls. It wasn't something we did often, perhaps every two weeks, but
it was an exercise I learned to appreciate while training with the Huszka's.

Peter: In your experience, how would you compare the benefits / effects of jump squats with
those of power cleans or especially hang power cleans?

Mike: For me, I always felt snatch translated best for max performance in the shot, which is why
I did them religiously. Must be something genetic because my nephew is reporting the same
since recently getting him switched over to emphasizing snatch more and prioritizing then more
over cleans. And, his technique looks way better. However, I thought cleans were equally as
beneficial as jump squats.

Peter: How was your lifting and training structured in terms of how you split up different lifts
and how you organized lifting and throwing practices?

Mike: I structured my training into a 3-season split. Fall, indoors and outdoors. Summer meets in
Europe were strictly limited to coasting because (at least back then) you were lucky to even find
a gym. No chance of finding a lifting platform or squat rack like all across the U.S.

Since the Fall had an extra 3 or 4 weeks built in (versus indoor or outdoors), I usually did more
conditioning-style exercises like running hills, different types of bounding, overhead / underhand
tosses with plates, etc. Early on in my college career, it was extremely generic stuff and without
much variation. For example, flat bench, back squats, power cleans, power snatch, and box
jumps. Rinse. Repeat.

After meeting Mike Huszka, he structured my weight workouts so that I could go an entire
training season, probably even an entire year, without ever repeating the same workout twice.
The main thing was variation in explosive exercises. When I decided to stick with Track & Field
(after seriously considering switching to Olympic lifting), I used Huszka's workout algorithm
and spreadsheet as a blueprint, but added exercises like incline bench press, jump squats,
plyometrics, etc. back into the mix.

Unless it was too miserable to go out and throw, I always lifted after throwing. Up until about the
middle of 1990, I used a fairly common upper-lower lifting split. Starting later in 1990, and then
depending on the season, I usually Olympic lifted 3 days a week and then benched and squatted
2 days a week. I also had two days on which I only threw. My training was usually split up into
designated Olympic lifting only days, with bench / squat / plyo days following the track. No
bodybuilding. Every season began with higher reps, higher volume, and lower weights and then
tapered down to lower reps and lower volume with as heavy weights as possible.

There were time frames where I would even Olympic lift four and up to five days a week, but
bench afterwards on two of those days and then squat on the remaining days. That was usually
early on in each training season. After pulling a pec in my sophomore year at A&M, I was
always concerned about another injury. I found that doing Olympic lifts, even light lifting,
thoroughly warmed my upper body up more than throwing alone. As I explained before, after
Huszka began coaching me in the weightroom, I really scaled back and deemphasized my bench
press training.

Several weeks before my biggest meet of the year, I would begin to drop the weight percentages
exponentially and strictly go explosive - absolutely nothing slow or even remotely heavy. Again,
I learned how to dial in my peaking program at the track and in the weightroom both from Patrik
Hennings and from how the Swede's trained.

As I mentioned before, after learning of the Pareto Principle in an economics course my

sophomore year at A&M, and my professor mentioning that this could be applied to virtually
everything in life, I decided to give it a try at the track and in the weightroom. So 80% of each
workout consisted of explosive reps, gradually working my way up to and finishing off with
really heavy weights, representing about 20% of each workout.

Mike Huszka's Olympic lifting technique was a game changer for me. In fact, it was just as
critical as Patrik Hennings glide technique was for me in the shot put. Again, without either one
of those men, Barcelona would not have been possible. More than anything, Mike taught me how
to be explosive and Patrick taught me how to move in the ring.

Peter: Any thoughts on this? [My Facebook post discussing an article asserting that that athletes
can NEVER be “strong enough”.]

Mike: I used to hear this all the time and it drove me crazy. Admittedly, I bought into this myth
early on, but was lucky enough to be surrounded by Europeans that set me straight, and made me
realize the only thing that counted was explosive strength. I often didn’t go above 20% of 1-rep
max with a very low number of reps in the week or two before a big meet and began tapering
down at least a month out. Otherwise, my nervous system would have been fried. The specific
percentages really depended on how reactive I was in the middle and block when I began
tapering down at a month out.
Again, I followed an 80/20 training concept, where at least 80% of the total sets on each exercise
were at weights that allowed me to remain explosive throughout and only the remaining 20% (or
less) of the sets were done at heavier weights.

Like you, I heard Ulf Timmermann kept his percentages up fairly high, with reps low and
explosive. This was even reported to include using a thick pad on the chest and bouncing off the
bottom for acceleration through the lift. In fairness, I never spoke to Ulf directly about this and
was told to me by a throwing buddy who claimed to see this in Seoul. For me personally, the
percentages had to drop drastically before big meets.

Peter: Fair enough, especially for a week or two, at least on “slow lifts”. What about power
cleans and snatches?

Mike: Power cleans and powerlifting-type squats were completely cut out during this time frame.
Instead, I concentrated on the power snatch, jump squats, and whatever type of bench that was
available at the meet. I preferred incline, but usually did flat bench because it was typically the
only thing available.

Peter: Got it! So was 20% of max squat done as a jump squat then? That makes total sense.

Mike: Actually, the jump squat was under 20%, more like 15% (900lb max squat, 135lb jumps).
Everyone is different, but my way of thinking was the shot only weighed 16 lbs and I was still
benching / jump squatting 135 lbs and snatching 110 lbs at a speed that far exceeded the
individual technical positions that those exercises best replicated throughout my throw.

Peter: Did you train with heavy and/or light shots in addition to the 16 pound shot? What
percentage of throws would be devoted to each of those? What weights did you use?

Mike: I usually trained with heavy shots (18 lbs & 20 lbs) halfway through each season, which
were broken up into fall, indoor, and outdoor seasons. I only threw the heavy shots for 2 to 3
weeks. Then, I threw the 14 lbs shot the last 2 weeks before the championship meet for the
season or before I ended fall training. If memory serves me correct, I usually took 12 throws with
the 20 lbs, 12 throws with the 18 lbs and finished with 12 with the 16 lbs. Then, when peaking,
12 throws with a 16 lbs and 12 throws with the 14 lbs. I never did stands, just full glides.

Prior to '93, my best distance for the 14 lbs shot would have been around 73 feet while training
in Salamanca, Spain just prior to shipping out to Barcelona. And 69' for the 16 lbs while training
with Coach Samara at the Olympic practice facility the day before the games. If memory serves
me correct, just prior to starting my "peak" training a few weeks before the Olympic trials, I
threw the 18 lbs 64' and 60' with the 20 lbs. When things were really coming together in the
Spring of '93 before I sprained my ankle, I threw the 20 lbs close to 65' and almost hit 70' with
the 18 lbs. I was injured before making my way back down to the 14lb in '93.

The interesting thing is I often wasn't throwing the 16 lbs much farther than the 18 lbs - usually
66' to 67'. Some of the best advice came from Fred Samara, who was the Olympic throws coach.
Fred asked if he could tag along and go with me to practice. He admitted to not knowing much
about what I was trying to accomplish with my technique, but wanted to help out. And he did, in
a big way. Prior to my biggest meets, I structured my training throws just like they would fall in
the competition. I would take three flights of six throws and stagger them out with several
minutes between each throw. After each "flight", I hit the reset button and psychologically start a
new competition in training. Fred waited patiently for me to finish, then measured my throws
and asked what I did differently between flights 1 and 2 vs #3. I told him the only difference was
me trying to hit the first two flights harder, but then went easy and extremely relaxed on the
third. He said my first two flights averaged 66', while my last flight averaged 69'. I always knew
the farthest throws were the most relaxed, but this really hammered it home in a big way and
remained on my mind throughout the entire competition the next day.

I should also mention that while I previously said that I never did overhead and underhand
throws, that's not entirely accurate. While it's true I felt overhands and underhands using a shot
were pretty much worthless (at least for me personally), I nevertheless did them quite a bit
leading up to Barcelona using both a 45 pound and 25 pound plate. Brent Noon wrote to me
recently and said, "Your Olympic Lifts were awesome but probably the funniest thing I have
ever heard was Randy trying to describe you guys doing overheads with 45 pound plates. Randy
said “Mike’s looked so light, like Garbage Can lids!” Too funny!" I actually stopped doing them
altogether after having an accident, and probably almost a near fatality, from a mishap when I
was tossing a 45 pound plate.

Peter: Interesting. What is the story behind the near fatality?

Mike: I always insisted on training, regardless of the weather conditions, because we threw the
NCAA finals my freshman year out in the pouring cold rain in Eugene, Oregon. So it was raining
one day I was doing overheads, and my right foot slipped out from under me on release, the plate
went straight up in the air about 30', I fell over backwards, hit the back of my head on the
ground, briefly saw stars, then rolled over the instant the plate smashed into the ground, narrowly
missing my head. Not my finest moment.

Peter: Do you remember what distances you were doing during that period?

Mike: Oh boy, we never measured distances back then on overhands but I guess my best to be
around 45’ with a 45 lbs plate and about 60’ with a 25 lbs plate. The only reason I say 45' is
because the younger throwers would gripe that they were losing their shots inside the crater that
my 45 lbs plate had dug out when the ground was wet and those guys were throwing in the 45’
range at that time.

Peter: Why did you feel that doing overheads with 16 lbs or even 20 lbs shots were not beneficial
for you?

Mike: To me the 16 to 20 lbs shots just didn’t seem add explosive strength. In fact, just the
opposite. I know Randy routinely used overhands with a 16 lbs as a warmup exercise prior to
throwing, but they didn’t have the same appeal to me. In other words, I felt that jogging and
extensive stretching was enough. I actually threw the plates as a post throwing conditioning
exercise. The 25 lbs was mainly used as a warmup, but the bulk of it was 45 lbs.

Peter: Would it be fair to summarize your overall approach as follows? Get really, really strong
at some key lifts in the off season, and then switch one’s focus almost entirely to maximizing
power, speed, and explosiveness two months prior to the start of the competitive season and
obviously during the competitive season. This gives one the base strength levels that generally
seem to be required to throw really far, but ensures that one’s system is optimized to use this
strength at the speeds required for throwing.

Mike: Yes, for the most part, definitely agree with your assessment of the training philosophy. If
I understand the above correctly, the only difference is I really grew apprehensive of slow and
heavy lifts. This was a philosophy that grew out of my time with Huszka. He believed that
explosive strength was paramount to developing overall strength. In light of Randy’s video, this
may sound hypocritical because those lifts were definitely slow and mostly sloppy by
comparison. But the majority of my exercises were intended to be as explosive as possible, with
the slow heavy sets saved for the tail end of the workout.

Peter: The one thing I am getting from this, which I have heard from several other top throwers
and coaches as well, is that you have to be really strong to throw really far, but be able to get that
way without excessive volume and to focus much more on speed and explosive power during the
precompetitive and competitive periods.

Mike: Again, I freely admit to being different from other throwers. There were two otherwise
critical areas that most throwers find invaluable, but were detrimental to me. The first were stand
throws, which I cut out altogether. And the second was heavy back or front squats, which I
replaced with a higher (1/2) jump squat. Also, I have my doubts that you have to be a gorilla to
throw far. I honestly think that it’s possible to throw far and not be super strong. However, I have
personally never known any thrower that only had a 305 lbs bench and a 455 lbs squat to throw
far. But I have known my fair share that were very strong, very smart, and yet never threw far.

Peter: Well, both Edward Sarul and Dean Crouser proved that to a large degree. I am pretty sure
you need to be pretty strong to throw 23m though, in addition to being extremely explosive and
having excellent technique. Timmermann was all three but was not nearly the strongest, although
very good for his size.

Having said that, it is a bit ironic that you think that it’s possible to throw far and not be super
strong when you had a 545 pound incline bench, an 800 pound parallel squat, and a 700 pound
raw front squat. I understand that you focussed on speed and explosive power as opposed to max
strength during the month or two prior to your competitive season and certainly during the
competitive season, but that strength was still there and it seems difficult to ignore the positive
effects it likely had on your performance. How would you respond to that?

Mike: I personally feel that too much of my early career was focused on getting strong (at the
cost of being explosive) because that's what everyone told me was necessary to throw far. The
year following my Olympic win in Barcelona made me rethink this indoctrination. Granted, I
already had a strength base established from previous years, but I eliminated the so-called "heavy
base work" and instead concentrated on explosiveness. To be clear, in every previous year since
throwing the 16 lbs shot, my throws in the fall were dismal because I was working so hard in the
weightroom to get stronger. In fact, my throwing distances were so pathetic in the fall of 1991
that I gave serious consideration to skipping the Olympic trials, walking away from Track &
Field, and instead taking Huszka up on his advice to start Olympic lifting full time.
Following the Olympics in the fall of 1992, I couldn't decide if I wanted to take the year off and
catch up my degree track in school. The World Cup in Cuba had been so late after the Olympics
that year that I was way behind on classroom work and there was no time to begin my normal
strength training schedule for the fall. Instead, I decided to focus only on the "80%" of my
program (which was explosive work) and then skip the normal "20%" (which involved
continuing to move up to progressively heavier weights).

Tony Neclario invited me to do a throwing clinic in NJ late that fall and I had a number of
throws over 70'. It would have previously been unheard of for me to have thrown over 65' at this
time in the fall. This is especially true during the fall of '91 before the Olympics. Neclario’s
clinic was also consistent with my training throws up until that point. Even days before the '92
Olympics, with the team coach with me out on the training facility, my best practice throw was
only 69'. Most averaged 67', which was normal for me at that time of year. I knew that if I could
throw 67' in training, I would usually throw over 70' at a meet. Later in the Spring of '93, I had
some training throws out at 74'.

Again, I had never experienced throws like this in my entire career. That is to say, at least at that
time of the year, above 65' in training was extremely rare. Shortly afterwards, I sprained my
ankle while out with friends out at the river shooting and could barely walk for weeks and I was
obviously unable to really throw or lift at all during that period. I realize this is highly anecdotal,
but I'm convinced that backing off all of the normal slow, heavy weight work so common among
throwers and focussing totally on training with explosiveness in mind was optimal for me.

Peter: Thank you for being so generous with your time and so willing to share the details of your
training with me. I know many people will be very interested in this information and will
appreciate being able to learn about the details of your training philosophy and incredible lifting
results. It is much appreciated and this will no doubt be the subject of much study and
discussion.

My annual sharing of what is perhaps THE classic training video series ever for throwers (and many
others interested in developing serious explosive power). Enjoy!
Although these segments of Werner Gunthor's training video have been available online for many
years, I thought it would be appropriate to post them here for easier reference. In addition, I am
including a written translation of the commentary by Gunthor's coach, J.P. Egger, which is heard on
the videos. This increases the usefulness of the videos significantly for those who do not understand
French.
Gunthor Training Part 1:
http://www.youtube.com/watch?v=d4e5cuyqjqw
Gunthor Training Part 2:
http://www.youtube.com/watch?v=zJImRx3rpW0
Gunthor Training Part 3:
http://www.youtube.com/watch?v=YqFP9gySw34
Gunthor Training Part 4:
http://www.youtube.com/watch?v=frFVhwIy_PU&feature=relat ed
The Legacy of a Career
Consequences for day-to-day training
Source: Swiss Sport School Magglingen
Translation* by Jorg Probst, 2002
The way to the top can by symbolized with a pyramid. At the base the general preparation phase, at
the top the specific preparation phase. This goal-oriented, systematic way of training leads to the
desired success. The general preparation period is divided into two phases: an extensive and an
intensive one.
The competition-specific preparation phase is described as the explosive phase of the preparation
towards top shape. Depending on the aim, these three phases are divided into mesocycles lasting
about one month. The mesocycles in turn consist of 3 microcycles lasting 1 week.
A mesocycle can be conducted with a progressive or regressive structure of intensity. That is, for
each successive week within a mesocycle you increase intensity, or you decrease intensity. Each of
the last microcycles consists of active rest. The tests conducted during this week contribute to a more
efficient gearing of the training.
Let’s start with the extensive phase: It is important to establish a technical base by developing a
structure, the "invariable" of the core programme. Supreme body control is expressed in a
differentiated kinesthetic awareness, corresponding to good balance and smooth movements, even on
a narrow base.
The ability to balance is improved by hopping backwards imitating the glide movement, especially
when done on both sides. A conscious use of the blocking leg, as well as a conscious, slow release
movement on both sides improves the clarity of the mental image of the movement. When you
practice for the dominant as well as the non-dominant sides, mental aspects are improved
concentration, differentiation, and orientation skills.
The barbell serves to achieve a better torque. Improved orientation and differentiation skills also
improve the ability to balance. Doing standing throws with medicine balls accentuates the dynamic
movement. The challenging balancing conditions improve the optimal transfer of power.
After the basic structure of the throwing movement is established, it is important to learn to find the
rhythm of the throw. The rhythm is the character of the technique. The same movement rhythm can
be expressed by using different spatial variations at varying speeds. Stable core-flexible form is the
motto, and this is a variation of the same theme. Controlled "dys-balance”, and repeated precision by
hitting the same spot on the wall with the medicine ball, distinguishes the master.
The principle of balance is the motto in strength training too.
- Always strengthen agonists and antagonists. No strengthening without stretching.
- Pre-fatigued muscles are easier to stretch.
- Stretched antagonist optimize the strengthening of the agonists.
We exemplify this method using the basic exercises squat and bench press.
Here: Stretching of the antagonist, that is, the knee flexor, afterwards strengthening of the agonist,
that is, the knee extensor.
Supplementary exercises pre-fatiguing the muscles or using forced reps, back up the core exercise
efficiently.
Here: Stretching of the pre-fatigued knee extensor, followed by strengthening of the knee flexor.
Back to another core exercise for the beginning of a new series of exercises.
The same methodical principles are also applied when strengthening and stretching the arm and
shoulder musculature. With 2-6 sets of 10 repetitions per exercise the muscles are exercised to local
failure.
In the extensive training phase generalized hypertrophy serves the harmonious development of
strength that supports the passive movement apparatus (the bones). In addition to these exercises,
further movements can be exercised meaningfully.
The dynamic movement qualities are improved by performing a great variation of jumps. The aim is
complete and rhythmical movement coordination, expressed in dynamic balance. These jumping
exercises, which are performed on a soft surface, serve the prophylactic purpose to prepare feet and
legs for the future stresses.
During the intensive phase the development of specific strength for technique training is the crucial
element. The classical technique exercises are purposefully supplement by exercises that optimize the
play of tension and relaxation. Here, for example, this is achieved by using a barbell.
A further possibility of a useful variation consists of using heavier and lighter shots in a strategic
way. Good experiences have been made in the 10-15% spectrum of the competition weight of the
implement. This method is therefore also called the “variable method”.
Similar to a pole vaulter planting his pole, the shot putter needs to put all his power into the left
block. This allows him to explode and exploit the full potential of his power. During this training
phase the finely tuned use of different muscle contractions is important. The classical contraction
types are concentric, eccentric and isometric, but whilst working towards technique-oriented speed
strength, plyometric and statodynamic contractions become more important.
Thanks to a pneumatic system, the load can be adjusted very precisely. You begin with the eccentric
part of the movement, using a higher load than for the following concentric upwards movement. For
the next set the type of contraction is changed again. Now you work isometrically with a submaximal
load. Afterwards you work stato-dynamically with a medium load. This kind of training stimulus is a
combination of isometric and concentric work, and is especially effective when you do it from the
competition-specific knee angle.
The same principle of using various types of contraction is also applied to the bench press. Just like
for the squat, you must keep to minimal rest periods of 5 minutes between sets.
For every athletic sport the strength gained during general strength training must be turned into
specific speed strength. This kind of strength training is not only important for high performance
sports, but is also ideal and important for coordination, especially in young athletes.
The high quality of strength and speed strength that determines performance is achieved in the
following way:
On the one hand by the deliberate application and variation of different forms of muscle contractions.
On the other hand by applying specific and rhythmical forces in the technically relevant impulse
directions.
The last stage on the way to D-day, is the specific preparation phase. It is characterized by top
performances. It is therefore important to create the best possible training conditions for this crucial
phase. Using video footage, athletes and coaches iron out the last technical imperfections.
Egger: “Pulled with the left ... Block with your left arm, your entire left side.”
The aim is to speed up the movement, for which purpose implements about 10% lighter shots are
used.
Egger: “Now you open up with your trunk too soon, you are fast on the left .. if you can continue
with your legs you’ll be all right.”
Losch’s coach: “Quite typical for you... the left leg in the air planted and you were already here.”
Special attention is given to the development of maximal strength by targeting intra and inter-
muscular coordination. The weights are lifted with the highest possible speed. This improves the
optimal synchronization of the highest number muscle fibers and motor units.
The muscle groups important for shot putting are trained with maximal loads, that is: only 3 to 5
repetitions are possible. You can only approach your limits with your highest level of concentration.
The risk of injury has to be eliminated by closely watching the athlete’s training sessions and
assisting where necessary.
Complex exercises, or whole body exercises, such as the clean, jerk, or snatch take an important
place in strength training. In the exercise clean and immediate jerk we can recognize the same
rhythmical impulse pattern as for the shot put.
Explosive exercises like the overhead shot backwards and forwards can be combined with maximal
and submaximal loads or can be done in special training sessions.
In any case, explosive power must be improved by using different kinds of throwing and putting
exercises. The aim is clear: throwing more explosively, and therefore further, and the measuring tape
will be the judge in the end.
Egger: “20.27m, good.”
Egger: “3.61s”
The stop watch is the most promising form of pressure to use in the various jump exercises as well,
in order to shorten ground contacts and to improve power efficiency.
Egger: “4.69s .....Yes, 4.60s - your best mark!”
The improvement of athleticism from rhythmical hurdle sprints to relaxing in the waves of the ocean.
And then, finally, the competition, the moment of truth. Now it is all about transferring all physical
and mental power into the 7 kg shot, as here in the indoor world record, the analysis of which will
form the basis for the next preparation period towards success.
Egger: “Are you happy with this one?... Let’s print it out then”
The decisive points in the shot technique are printed out and compared with a biomechanical model
analysis. The perceptions of the athlete, the observations of the coach and the eye of the camera lead,
from training to training, from competition to competition, and from year to year, to an even more
efficient technique, until qualitative perfection is achieved.
Egger: “And I believe, at this point it’s not simply a matter of right foot or left, both have to be in
harmony.”
* Some passages were edited for better understanding. It is important to read the translation
alongside the video.

Shot Put strength exercises:

4. BP
3. Single leg step up
2. Behind the neck Push press
1. Front squat/Back squat

Shot Put glide special exercises:

1. DB shuffle
2. Banded A-drill
3. Banded Glide

BP

Exercises to break plateau

Neutral grip BP Swiss bar or dumbbells

CGBP off the floor
Triceps push down (variations)
Explosive Push ups to the boxes
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