Bigger Throws Are Built in the Off-Season – Here’s How
This summer, while traveling the country running TCR Summer Throws Camps, I heard the same questions over and over:
“When should my athletes start strength training?”
“How do we fit lifting AND throwing into one day?”
“What are the must-do lifts if we only have 30 minutes in the weight room?”
And the #1 question from coaches everywhere:
“If we don’t have much weight room time, what lifts will move the needle fastest?”
Here’s the thing: your throws aren’t just about showing up and grinding reps — they’re about building the right kind of strength and putting it to work in the ring.
Here’s the truth: if you’re not hitting the right lifts, your throw will NEVER reach its full potential. Period.
My Non-Negotiable Lifts for Throwers
Olympic lifts.
Yep — they are my go-to for every thrower, from rookies to national-level athletes. They’re the single most effective way to build the explosive power you need to dominate in the ring.
But here’s the kicker — done wrong, they’re useless.
Done right? They’re the secret sauce for PRs.
The best way to have your cake and eat it too is inside our newest Training program call the TCR Method Program — the complete online throws training system that includes strength training! This program is designed to take the guesswork out of throws AND strength training.
Inside the TCR Method You Get:
🔥 Strength Training for Throwers – Olympic lifts, power lifts, and accessory work designed to build explosive, throwing-specific power.
🔥 Throws Training Plans – Weekly shot put & discus plans that complement the strength work so you’re not burning out.
🔥 Live Weekly Coaching – Join us online each week to break down technique, not just in the shot put and the discus throw, but also in your strength training program.... and keep momentum going all off-season.
🔥 On-Demand Drill Library – Technical throws coaching videos showing you exactly how to hit the right positions and fix your bad technical habits.
The off-season is where PRs are built.
You can either keep guessing… or follow a proven training system that builds power, balance, and torque in the right order.
👉 Join the TCR Method today for just $57/month and stay ahead of your competition while everyone else is taking time off.
Get stronger, smarter, and ready to PR fast!
See you inside,
💪 Coach Johnson
