How to improve throwing the discus?
Mark D, The most important muscle groups for throwing the discus are the legs, the lower back, and the core group (as lestermo suggested). The bicep, pectoral, deltoid, latissimus, and traps are really more support muscles for this event. The bench press is more of a triceps-and-pectoral exercise, so it isn’t my main discus throwers exercise. I have them do squats, leg press, calf raises, back raises, pec deck (or flys), various rowing, lat pulls, curls, shoulder flys, and dumbbell bench press, along with lots of plyometrics (jumping, sit-ups, core-with ball, etc.). But you also have to look at the way you lift. Powerlifters use high weight with low reps-per-set and long rests between sets (1.5 to 3 minutes) to build strength. Typically (once warmed up) my throwers will follow an 8-6-4-2 pattern of sets, increasing the weight each time. During the regular season we will do one set of muscle groups (back + bi, Chest & tri, Legs) in each of three days (Mon, Wed, Fri). When we get to the
