"I took 10,000 throws a year because as a young thrower I met the world record holder, Ludwig Danek. Danek, who later became Olympic Champion, told me he took 10,000 throws a year. I decided I'd better up my throwing." - John Powell

I haven't looked too deeply into Powell's training philosophy or work outs. I read this almost 10 years ago now and it has always been in the back of my head. In high school our shotput circle was way off in the distance and my coach hardly came down to watch me throw. I read this quote from Powell about a month before and I took 100 throws in an hour. I counted them out in hash marks in the dirt and when I told my coach how many I did he obviously didn't believe me.

I also did one legged jumps and glides on the long jump runway. I did 20 reps on each leg of at least 3-4 varieties. That year as a Sophmore, I went from my opening throw of 42 to 45. We all figured I would throw at least low 50s by my senior year, but I never trained that hard afterwards. It took me years to figure out that it isn't all the extra stuff like plyos, medicine balls and hurdle drills that make you a good thrower. Yes, you'll become a better athlete (Which will help you throw farther). But if you are looking to become a better THROWER, go out and throw.

I do my best to get my athletes to 10,000 throws in a season. Powell was doing 10k over 12 months and I'm trying to fit it into about 7. I keep referring back to doing shadow throws, but I can't stress enough how powerful they are. Here are some of my examples: Rob started doing 200 total throws a day (50 shadow power throws, 100 shadow fulls and 50 total throws) and went from 45ft opening, to 54 in 7 months. Mone (a 7^th grader last year) would do 75-100 glides and 25-40 throws. This year in February he threw 30ft being much smaller, weaker and inexperienced than her competition. In indoor Andy was doing 50-100 turns and 30-50 throws with the weight. This led to almost a 10ft increase in his weight throw from low 40s to nearly 50ft. So far this hammer season he is doing over 50 turns and 40 throws a day, putting 10m on his PR. He ended the season throwing 47m.

None of the people I mentioned are the stereotypical thrower. They aren't the strongest, quickest or most talented athletes. Simply by getting out there and doing much more than their competitors, they have matched or exceeded everyone in their respective leagues. I'm still wondering when these results start to taper…Right now I don't know anything that gets quicker and better results.