Weight Room Strength For High School Boys Discus | How To Throw 150 Feet

How strong do you need to be to throw the discus 150 feet as a high school boy? Olympic Discus Coach Dane Miller breaks down Weight Room Strength To Throw Shot Put 150 FeetFor Boys In High School using the 5 key strength exercises that every discus thrower should train.
HOW STRONG DO YOU NEED TO BE THROW 200 FEET IN HIGH SCHOOL? (Only $6.99)
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What is Throws University? - 0:00
Why you need strength for discus? - 0:36
Discus Exercise #1 | Snatch - 2:20
Discus Exercise #2 | Clean - 3:55
Discus Exercise #3 | Bench Press - 4:58
Discus Exercise #4 | Back Squat - 6:54
Learn what it takes to be a Champion Discus Thrower - 8:43
Discus Exercise #5 | Front Squat - 9:27
Learn More About Shot Put and Discus - 11:03
#shotput #discus #hammerthrow
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[@ThrowsUniversity]

HOW STRONG DO YOU NEED TO BE THROW 200 FEET IN HIGH SCHOOL? (Only $6.99) 👉 www.throwsuniversity.com/online-store/Resources-c68216004

[@weakestacdcenjoyer2755]

Only 300 for a back squat! That’s ez compared to a 275 bench

[@spencerthomas2388]

I'm a 150 foot college discus thrower and I hit none of these numbers in lift. Threw 164 in high school and at the time benched less than 200, squatted 225, and probably couldn't snatch over 135. Discus is all about form, these lifts help but your not just going to throw farther by being strong.

[@charlesbaker7218]

Yes that’s exactly what I’m saying .

[@spencerthompson516]

Thank you brother

[@IzzyIsntReal]

Yeah, strength doesn’t really have an impact until your form is basically perfect.

[@lennys2975]

@@IzzyIsntReal not true, strength definitely helps. some of my teammates could power a disk around 130 just because he was insanely strong.

[@oblivion_bc7721]

Yeah I was in high school throwing just shy of 150 without weight training at all, started training after that season with a max of maybe 100 bench. Strength is not everything for this level of comp

[@try_hard_garage2608]

My first 150ft high school toss, I was a junior in highschool. To compare numbers with your standard. Body size: 6ft 180lbs Snatch-165 Clean-235 Bench-205 Squat-375 Front-275 Also ended up throwing 166 but had a lot of tosses in mid 150’s

[@ThrowsUniversity]

Very interesting! Thank you for sharing 💪

[@becausewhynot3479]

I’m in 9th grade I’ve been throwing for 2 years and I made my varsity team thanks to these tips I throw abt a 145 I’m hopeful that u can go to college for discus

[@TheGudeGym]

This is close to what I did my senior year when I threw 150 a few times. I fouled them or got miss marked badly. I ended up with a legal 141ft 7in throw. With the discus I think its 60% technique 40% raw strength to throw far.

[@alanriegel9929]

More like 80-20

[@ThrowsUniversity]

Thank you for sharing 💪

[@hansrommelcaminongparekoy9400]

Thank you for your information

[@alanaustin5371]

I’m a junior right now, my pr is 180’4 and I can tell you right now i’m the smallest and weakest thrower that throws over 150 around. Yes being stronger can definitely add to your distance but until you get your form down you will not efficiently add distance to your throw

[@ToncaFitness]

When I hit 159 ft I was 5’11 and 220lbs Snatch: 135lbs Clean: 250lbs Squat: 310x4 full reps 405 quarter squat Bench: 235 No front squat max. I didn’t really lift too much. I was not allowed to do Olympic lifts because we had no strength coach/ equipment but I tried to do those lifts when I could. I think what helped me throw far was actually my 6+ years of skateboarding. It’s a lot of explosive work LOL.

[@Swiatoikadr]

One of the best videos you have already made.

[@ThrowsUniversity]

Thank you 👍

[@donfilkins298]

Wish I had you as a coach in highschool. 1972 I was a senior. My shot was 53 ft. Discuss was 163. I was 6 ft.1 220 pounds. Javilin was 175 ft. No weight coach. So all I did was sprints and military press. The throw coach didn't know a lot but he was enthusiastic for us throwers . So that helped. I did win the new england meet my senior year . 1972. Not my best 158 ft

[@ThrowsUniversity]

Those are still good numbers and very impressive for the time 👍

[@quintonwagoner5132]

In 1992 I set the Nebraska state record in class D with a throw of 181' 1" as a senior. Unfortunately, I had only started throwing the discus midway through my junior season. Height 6'1 Weight 198 Bench 300 Dead lift 300 I have never had a good back, so I stayed away from most lifts that irritated it. The 300lb dead lift was a one and done just to see if I could do it. I had nothing left in the tank after that one. LOL For leg work, I did the sled a lot and "correctly" topped out at 750. Other than my bench and sled work, I felt that doing flys and tons of abdominal work was key to my success. I was an explosive athlete with a good vertical. I attribute that as a key element, too. I think what ties it all together is if an athlete has very good form and is smooth and FAST across the ring. Strength is fine, but if you can't convert it to power, you will simply not see the gains. All other things being equal. If one guy can bench 350lbs in 6 seconds and another guy can bench 275lbs i 3 seconds, my money is on the latter.

[@pennateguin]

threw 172 before i could bench 155 :D

[@bandaruganeshpavanchandra]

Hi sir good teaching

[@CC-xt1bw]

Excellent videos on this site. I wish I had these instructional videos when I was throwing! Back in the mid 60's in high school, I benched 400 lbs. (strict, no arching the back) and squatted over 400 as a 17 y/o junior (6'4", 225). My best throw that year was 186' in the discus and 60'2" in the shot. I won the state championship but with a throw well below my best--oh well. (Sadly, I was ineligible my senior year as I had competed as a freshman and was only allowed 3 years of eligibility). I went on to set the freshman record at Cal in the discus (176' and 186'3" that summer in an all-comers meet in San Mateo.). Unfortunately, I pretty much peaked in the discus after my freshman year as I got distracted by studies and girls. As for the discus, I found by far my main limitation was my form (footwork transition through middle of circle) and not my overall body strength. For some reason, I had a tendency to slow down in the middle of my spin such that I was almost throwing stand-still. I worked tirelessly on trying to resolve that issue with my throwing coach (ex-Olympian D. M.), but to no avail. Admittedly, one of the most frustrating experiences of my life. That said, I'm thankful I had the opportunity to throw the discus as it opened many doors for me, despite my mediocre performance. At 74 years old, I marvel at the number of high school kids that are throwing over 200' these days. Even more astounding is the fact that my frosh record at Cal set 56 years ago was surpassed by over 45 feet by 19 y/o Mykolas Alekna with a throw of 69+ meters!!!

[@3202011]

He's the world record holder. The fruit don't fall far from the tree...

[@markcartner8774]

Way back in 1987 I was a 5'11'' 155lb high school senior who literally never lifted weights. I doubt I could bench my weight back then (barely benched over 200 in college after some brief training). I was injured (ripped groin) my entire junior year and my senior year in '87 I topped out in the low 160s. Threw low 150s in the state finals. Had no coaching, no video camera, no clue. You young guys today who have access to sites like this PLEASE BE GRATEFUL AND TAKE FULL ADVANTAGE of all this information. I would have OD'd on these instructional channels back then.

[@nicolas753]

I am a junior in high school and I had just PRd with a 152’3 Bench-165 Squat-240 Deadlift-365 Clean-170 I am nervous for districts next week, but I need that 160

[@3202011]

You got this kid

[@nicolas753]

@@3202011 I did, I went to state and got 7th

[@mamay011]

I saw 150+' mark done by a small school thrower whose only access to weight equipment was his own body and simply doing push-ups. He started in December and worked his way up to six to eight reps per day of fifty push-ups each. While access to better equipment and coaching technique might have helped or improved the thrower's distance, 150+' discus throws can happen by harder work in the upper body through more push-ups and commitment to extra throwing practices.

[@marcmalek5956]

In high school at 5’10” I threw 58’ in the shot, 158’11” in the discus and 208’10” in the javelin. I had a snatch of 225lb.

[@toeknee4301]

I wasn't able to bench 275 or snatch 175 when I threw my pr of 161 feet. And I'm stronger now but I've lost so much form due to covid and not having time bc of school and homework. At the end its having the right form and right speed and rhythm that'll increase ur pr

[@Yoku_Ren]

For my first 150ft throw I could barely do any of that, Body size: 6' 0" ~175lbs Snatch - 135 Clean - 185 Bench - 165 Squat - 315 Front - 225 I just have really long arms, best throw that season was 154' 1".

[@mayhulk7514]

My lifts are a little higher than yours now still hitting less. All technique issues I guess 😢

[@archiedunn8566]

I have seen a good few of your videos - id like to ask you this because I am very new to throwing events. I am 17 with powerlifting sort of background 200lb with 600+lb sumo deadlift, 560lb conventional, 545 squat and 315 is bench. I have never trained any Olympic lifts and see that you endorse them heavily - in my case would I be a decent enough thrower if I learned technique ect or do you need oly lifts

[@ThrowsUniversity]

You can develop good throwing mechanics and throw far. We just find O lifts to be the most optimal form of training power, coordination, and mobility for throwers.

[@pieterduvenhage9310]

My son is 13 and throwing around 30 meters consistently, using the "full turn". Do you have some tips/advice on strength exercises he can do without weights/gym please?

[@larsarvidnilsen9396]

I did 170 kilo bench press the year i won the NCAA championships In 1986 with glide. Result was 69-7 1/2. But I was strong all round and very fast.

[@AndrewFranklin-jx7wr]

In response to a lot of the comments, I agree technique trumps all, and size and length make a big difference as well, but I get this is just about the strength aspect and it seems in line with my son's distance. He's 18 and 6'4"with a 7' wingspan and doesn't do snatch, but he cleans 260, bench 260 x 3, back squat 365 x 3, and front squat 330 x 3. He only weighs 195#, so hoping to add more weight and strength. Threw 177'8" as a junior and in self measured practice throws is in the 190's now. Goal of 205' to break his school record and win state. Gonna hopefully be a fun season!

[@mayhulk7514]

Damn. I've seen a sophomore throw 156 (I think he can get to 160-170) later this year. I think by senior year he will win state

[@alanriegel9929]

My son, who is currently a senior is throwing “practice” throws, about 80% effort consistently over 150’ and, except for the back squat, does not even come close those lifting numbers. Actually, I never have “max” out in the weight room. Choosing to have him lift for overall body conditioning and speed development. I believe he will be throwing over 180’ by spring, when his training moves to work on full throws.

[@ThrowsUniversity]

That's awesome! good luck to you both 💪

[@gunnarchamley1449]

As a sophmore that is 16 and 6’3” i throw around 160 and i only bench 205 😅 but i have a strong form and im pretty fast with the full spin

[@ALSONoinam]

Is these all weights for 1 rep max, sir plizz make a video of how much reps we have to do and how many sets and how many items. Plizzz help me im a 45m discus thrower.🙏🙏🙏🙏🙏🙏🙏

[@colderevans8439]

In highschool I hit 170’2 in disc. My max bench was 225 but I could clean 290. So maybe that helped a little bit with it lol. It’s all about explosiveness

[@guillermoalbertolopezmelen5562]

What do you think about using lifting straps for the olympic lifts?

[@ThrowsUniversity]

No problem with it. It is helpful to train without straps from time to time

[@thelastMaster100]

California has it rough, 150 feet did get me out of leauge to CIF prelims. Let alone CIF finals masters then state. My sophomore year in Utah, definatly would have made state with 150 lol.

[@texastruckcamping]

I hit 154’ in high school. Didnt bench 225 till college. Does strength help, yes. I would put more in technique though.

[@jimmieaiken8966]

I'm a freshman and I am throwing a 145ft already is that good My bench is 290 My squat is 310 And my clean is 260

[@davidgrace2951]

My son threw 150-9 today. He benches 270-75. Squats 440lbs. 15 year old. 6'3 218lbs

[@rubenjohn343]

Strong enough ...he should focus more on technique...was not as strong as your boy but threw 173ft at 15

[@rubenjohn343]

Was about 6"2 215 at that time ...started my weight training after 16 ...the years before only technique training

[@jaxonhighbarger3648]

Seeing all these people in the commenta makes me realise i need so much form work, im throwing around 120' but my numbers are 240 bench 205 snatch and a 405 squat so i really dont think it matters as much in disc as it does in shot

[@rsfitnesssupport2689]

Sir how many repitation of squat

[@DJKHOTTA]

It makes me feel bad when i can bench 175 and squat 360 but my PR is not even 130 ft 😂😂 also those clean and snatch marks are way off what I'm capable of. I guess i need to train those more, because my leg strength is more than what most athletes need to throw very far. My main issue is my slow reaction, my reflexes are trash.

[@PeterNikolovski]

I thrown the 2kg 50 m but I’ve never done snatches in my entire life. Do I have chance to make it c?

[@stephenjutte9482]

I love front squatting way more than back squatting even tho I kinda suck at both🤣

[@hunterenick2003]

I'm a junior in highschool and all of my maxes exceed each he listed by either 10 or 20 lbs, and my squat is 465, this video made me realize my form is just trash cus I'm hitting 130-140.

[@hunterenick2003]

I also weigh 215 and I'm 5'11 maybe I'm also just too short and fat to be good at disc 🤔

[@parkergeeked811]

my bench is 225x7 squat 315x10 power celan is 225x4, and i throw 160-170 in practice,. im a sophomore, but it is way m,ore about form and being long and basically just how fast you can get across the ring. Your lower body is way more aggressive then your upper body.

[@daytonodell2910]

What if I throw like 145 but I can't bench clean or snatch those weights

[@DISCUS_MALTESER]

i must say the bench press correlation doesn't apply for me. I only bench 275lbs and throw 180 feet. But yes, most probably i Bench 300lbs i will throw over 200feet. I'm just overcautious of my previous lower pectoral tendon tear...

[@fablefallen]

Are those benchmark lifts for reps or just for one rep max?

[@ThrowsUniversity]

Yep

[@RocketSauce666]

I understand the general point of this video, but to not mention the other factors that greatly impact Discus is kind of missing the point. If you hit all those numbers, but have poor technique, you will never hit 150'. If you hit those numbers and you are 5'6", you probably aren't hitting those numbers. Arm length / height and technique are more important than your weight room numbers. I threw 150' in HS and maybe 47' in shot having never heard of a clean or snatch... only ever used the leg press machine and bench press... and my squat/bench numbers were way lower than these. I threw 145' in discus, 44' in shot and 50m (165') in hammer in college and probably only could hit the bench press number you mentioned... so yeah, strength is great and if I had the choice to be stronger, I would have been, but technique and genetics play a pretty big role in all of this. For reference, I am 6'1" and between 190-220lbs from Jr. Year of HS through college.

[@namonttegrisby8789]

That was a cool video but I’m going to have to disagree with ya man I finished my senior year throw 178 and was 5’9 went to state in California 2016 and was a finalist with only snatch a plate squatting 225 and bench 225 and clean a plate 35

[@nathanholst-grubbe2169]

Wait what im a 52-53m college sophmore and can only bench 275 😂😂😂. Wish I could give u an exact pr but corona rip. Either way that's wild I never lifted in high school

[@ThrowsUniversity]

😂

[@nathanholst-grubbe2169]

@@ThrowsUniversity long arms makin me look weak

[@jimmyjohnssubs9822]

What’s needed for 160

[@xiomarasaldarriaga7875]

but only for barons the same can be done for women shot and discus throwers?

[@mohitrajput5767]

what is the weight of discus in high school throwers

[@mr.awesomeo9158]

1.6 kg

[@kjstreamsss]

ima freshman and i throw 155.7 but then again im always in the gym lol

[@goosesj3426]

I’m sorry but I don’t think this is true going with the fact that I’m a softmore in high school throwing 125 I power clean 145 but good tips sir for lifting

[@brycenolan287]

16 throwing 2kg 52m or 170 feet without this

[@silasnew15]

These numbers are reasonable but still not sure where he gets them from.

[@JamesKostohryz]

Great channel. But reality is that a high school boy can and should throw 170+ with those lifts. You can throw 150 without lifting at all. With great technique and ability, 190+ is possible with pure body weight training. Former D1 athlete talking here.

[@zackfrieden4915]

I love your vids but dude I throw 150 and bench 165

[@Johnrap]

I think, with this kind of strength, 150' would be pretty much guaranteed.

[@ajbomgaars2413]

Yes and no. Do strength, YES. You must be strong. BUT, I disagree because mastery in the spin form is how you throw far. Distance is built in the weight room, but as a result of the technique

[@ThrowsUniversity]

We are not disregarding technique. Just offering general guidelines for athletes and coaches.

[@josephzimmer6364]

what about dead lift, my coach swears by it

[@josephzimmer6364]

i’ve heard mixed opinions

[@nathanvillegas6492]

Ummm... im a highschool male 15 years of age and im here to tell you that these excersizes do indeed help u but u dont need to be throwing so much woight around. I threw 170 feet about 52 meters and i Bench 185 Squat 135

[@tubad27]

How tall are you

[@nathanvillegas6492]

​@@tubad27 I was 6 feet and still am

[@izzitlife557]

bro these comments make me feel so bad at throwing like man I just wanted to figure out how to not suck lol

[@Magoofi]

Did he just say to do push-ups in order to get a 275 lb bench press?!

[@tylerderouchey1363]

This is awful i threw 140s with a 180 bench 260 squat 185 clean 135 snatch.

[@andreastsal5043]

Bruhhh im not even close d fk

[@tristanbunke1228]

150 wasn't his enough for my state finals

[@mrstealyokid9060]

I'm 14 and someone threw 175 in my finals and my on is only 169

[@tristanbunke1228]

@@mrstealyokid9060 would have got 5th at mine. If you threw that far as a freshman then you're tossing bombs. 2 people went over 190 in my finals

[@mykolasalekna1199]

Athlete with these strength stats should throw atleast 50m...

[@ThrowsUniversity]

these were our experience with dozens of different athletes of various shapes and sizes

[@alecberlin6803]

Well when you’re an Alekna you can just will the disc to fly far 😂

[@bobbybigduck8973]

6:29 wtf did he just say?

[@abelisguerra6346]

Yeah this is misleading information you don’t need these numbers to hit 150…I have 4 kids throwing over that distance and only one hits those numbers. Technique over strength.

[@FMRO512]

I not that strong and I can throw 130 without good training

[@nicholaspatterson368]

When I can't bench 135 and I throw 160😳

[@ajbomgaars2413]

Yeah, my dad threw 160 and he barely hit weight room. (6'7 200lbs his senior year)

[@aerbiam]

How tall are you? And how much do you weigh?

[@noc3635]

John3:16For God loves the world he sent his son for whoever believes in him shall not perish but live an everlasting life!

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