Shot Put Conditioning

Shot put conditioning is almost exclusively strength and power related. There are little other requirements, besides technique, to be a successful shot putter. Indeed, the strength and conditioning required by a shot putter needs to be highly specific. However the champion shot putter needs an extremely solid base of overall strength and power in dynamic, ground-based movement before even having a hope of winning a competition.

This shot put conditioning program is a basic, starting, foundational program for the development of semi-specific strength and power applicable to the shot putter. The program is a single phase, eight week program containing only five workouts. These workouts should be cycled in a five on, two off pattern. The goal is progressive overload, meaning the goal of every workout is to increase measurable strength and power by increasing weight for example.

This shot put conditioning program should be done in addition to any skill work and actual shot put practice. Once completed, another program needs to be designed. Keep an eye on this site for more advanced programs for throwing events.


Workout One

Back squat for 5-5-5 reps

Power-cleans for 5-5-5 reps

Bent-over row for 5-5-5 reps (use a weight that requires you to use a little momentum and cheating)


Workout Two

Push-press for 8-8-8 reps, after each set immediately perform eight broad jumps

Incline bench press for 6-6-6 reps, after each set immediately perform six clap push-ups

Kipping pull-ups, one set of max reps


Workout Three

Holding a 12-20 lb medicine ball or something of similar weight, perform 10 jumps up a hill or stairs. Complete five sets resting 2-3 minutes between sets.


With a heavy stone or medicine ball (over 20 lbs), perform a deep squatting, static shot put effort. Repeat for a total of 20.


Workout Four

Deep, heavy, single arm kettle bell or dumbell thrusters for 5-5-5-5-5 reps (each side)


Workout Five

10 sets with 2-3 minutes rest between each of…

Continuous tuck hurdles x 5


RCK Authentic Kettlebells on SALE

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