Re:Need help breaking through a plateau. - Throwing Events Discussion

Okay, so I'm a junior in high school, last year I peaked with a throw of 53'2'' in shot, now this year has begun and I can't seem to break that low 50's spot. I'm in a sort of plateau and it's the worst thing I've ever been through. Anybody have any sort of drills they've used or certain workouts or something to break that filthy, filthy word.. plateau.

Take a good long look at your weight training. Most platues begin there. And unforntunantly platues from lifting can last quit a while, I have had one last about a year. But some can last longer or shorter amounts of time. Change up your lifting, get creative, see a strength and conditioning coach. Do some lifts that you never even thought of. One that I used in college (though I don't support drinking in order to do this) would be to lift an empty keg. Hey, its something your body has never done, its heavy, and you can make a game of it. Like see how far you can throw it. (Just don't expect to get your deposit back on the empty keg if it is beat up) But you could try empty barrels instead and then you could add different things in them, like water, rocks, or sand. Target those muscles that you may not have ever hit before. Flip some trackter tires even. Have fun with it.

Over the course of a year, how much can one expect to add onto their throws, realistically. I added 45lbs to my bench and 80lbs to my squat, last year i threw 53'2''. What could I expect out of my new increases in strength?

it varies greatly by the athlete. i have a kid who, despite my greatest efforts, will not throw past 35 feet. i have others to start out indoor around 40 and top out at state in the low to mid 50s. i personally would jump around 10-12 feet over the course of a season.

This is a very good question. Sometimes we all get into a plateau and sometimes it is very difficult to get past one. I once had one in the weight room for about 4 months. The best thing that I can suggest is to change up your weight training, if you have been doing the same exercises the same days for the past 4 weeks, or longer, change them up get some different ones. Your body will have a rude awakaning if you do and it will be forced to adapt. The body will adapt pretty quickly, it generally takes 3 to 4 weeks to adjust to a work out cycle and by then you change it up again. Always keep your body guessing. I am not saying don't do squats but there are several different ways to do squats. Hack Squat, Front Squat, Overhead Squat, Lateral Lunge, Single Leg Squat, Back Squat, Dumbbell Squat...etc. Just be creative and push your self in other areas too. Like work on sprinting and video tape your technique and compare it to elite throwers and see if you can see something that they are doing that you are not. But only time will get you past your plateau.