Hey psychos, here we’re lucky enough to have another great article from the folk at combat core regarding the use of throwing in training. You may like to compare some of the material here on breathing with some of the stuff we’ve written in articles in the Philosophy of Breath section of the web site. All in all, this is another top notch article from the boys that f**cked my core for days…bastards.

Anatomy of a Throw

To make our athletes more explosive we must create an adaptation via their routine engagement of reactive, speed-strength similar sport specific movements or through their involvement in actual sporting events or practice.  For our athletes to become faster and more explosive, general and general specific physiological qualities can be developed in the weight room through the incorporation of throws.  As we know, one of the greatest benefits of throws is that there is no deceleration at the end range of movement which is typical of strength training movements.  Therefore, true kinetic extension of the engaged segments can be achieved.  Another benefit is that various implements and movement patterns can be utilized.   We must also acknowledge that in training, these explosive throwing movements are patterned, efficiently executed, without the hindrance of accumulated physiological and CNS fatigue and with optimal breathing.  This is not the case in sport.  Therefore, their inclusion should be a compliment to their sport and routine sport practice sessions.

How to teach an explosive throw:

Level 1:  Uninstructed
Verbally instruct the athlete or lifter to perform the movement in general terms.  Have them execute the pattern.  Notice the weaknesses, where the form breaks down or the kinetic alignment throughout the throw.  Provide greater step-by-step instruction on each transition and segment of the movement with specific attention to the needs of each individual athlete.  Remember, perfect practice makes perfect.

Level 2:  Braced / Breathing
Now, have the athlete repeat the movement with the specific additional instructions of breathing execution and bracing of the torso to ensure force transfer, speed of movement and rigidity.

Level 3:  Speed
With the torso now isometrically stabilized and intra-abdominal pressure engaged, the speed of movement can progressively increase.  Note:  As the speed increases so does the shadowing of the compensations or inefficiencies of the movement.  Incorrect movements can become harder to identify so reinforcement of proper movement should continue, focusing on the basics.  

Level 4:  Leg Drive / Extension
As the speed increases, explosiveness can also improve with the instruction of driving through the legs (driving the ground away) and “reaching” at the end of the movement.

Level 5:  Visual Target / Accuracy
We’ve established the force transfer, increased the speed and explosiveness, now we will improve the accuracy of the movement with a visual target.  Introduction of cognitive (conscious intellectual activity - dictionary.com) during the pattern will now bridge the mind/body interaction.  This becomes essential as we are trying to increase the potential for sub-conscious movement on the field.

Level 6:  Identify Weaknesses / Modify Training Protocol
After Level 5, we are now ready to record next step strategies for developing the general strength qualities that will enhance our athlete’s throwing performance.  These are modifications and updates to their training protocol.

Throws will enhance starting and explosive strength.  With the right means, we can also dynamically introduce these implements into a movement to elicit and enhance a reactive throwing expression.

Get creative and understand that without a strong core we cannot develop the torso strength and rigidity our athletes need to perform explosive, multi-joint, unanticipated movements.

The Balance
We must create a balance with everything we do.  No where is this more essential then with our strength training routines.  This is true when we talk of stimuli and restoration, movement patterns and reverse movement patterns or acceleration and deceleration.

For this article we will talk briefly on the general and general specific strength training movement patterns and their complimented antagonistic pairings.

Some examples will include:
Note:  These can be combined in a superset or complex, or done as individual sets in an antagonistic fashion (i.e. 1A, 1B).

Strength Training
Dumbbell bench press and dumbbell bent over rows
Military press and pull-ups

Explosive
Sledgehammer (explosive flexion) slams and backward tire throws (explosive flexion). 
Reactive sandbag squats and jumping or bounding (lower body plyometrics)

SPP
Baseball pitching (SPP-isolated) and hitting tennis backhands against a wall
Football routes (SPP-isolated) and backwards sled or prowler dragging
Soccer throws (SPP-isolated) and backward medicine ball throws

Torso Training
Planks and bridging
Hanging leg lifts and RDLs
Unilateral KB bent over rows and swiss ball dumbbell punches
Note:  Our goal is to balance anterior movements of the torso and trunk with engagement of the posterior chain musculature.  Don’t forget that if a muscle group or multiple muscle groups work together to engage flexion, they also work together to decelerate and absorb extension.

You must ensure that the movements you are performing in the weight room or engaging during the execution of your respective sport(s) are complimented with movements that are in opposition and introduced with similar volume and intensity.  If you are diligent with structure and inclusion of these linear patterned movements you will enhance power output, improve acceleration, increase absorption capacities, improve integrity of the involved joints, decrease injury potential and create a balance of the strength of the opposing musculature.  All of these qualities increase our potential to perform, move better and remain injury free.

About the Author
Jim Smith is a Certified Strength & Conditioning Specialist and an expert trainer who writes for Men's Fitness and the Elite Q/A Staff. Jim has been involved in strength training as a performance enhancement specialist for over 8 years and has worked with athletes from various sports who compete at various levels. He has published articles about his unique training style and innovative methods for many prominent strength and fitness related sites. He is also the authored of three renowned strength manuals. For more innovative training solutions, visit www.CombatCoreStrength.com.

Jim Smith, CSCS
Author Combat Core