Justin Welch Training Blog February 6th

Hi everyone I’m Justin Welch!

Well to start off I’m 6’2 and 200lbs. I started working with a new coach in August 2015 after graduating from the University of Findlay back in May 2015. The type of training I am doing now is greatly different from how I have trained in the past. My program now is extremely hammer specific with everything being centered around the throw itself. I currently train twice a day, 4-5 days a week depending how my body is feeling. This equals out between 120-150 throws a week.

On top of that my weight training is light and explosive compared to previous years when I was mainly doing near maximal weights. The weight training also includes many specific hammer motions and releases which make up the bulk of each workout. So far my training cycles have mostly consisted of heavy hammers. The latest cycle I just completed consisted of the 7.73kg, 9kg and 12.5kg hammers. With the increased training volume and relatively light weight room loads I have been able to focus on and make many technical changes that have increased my training distances and will hopefully carry over when it is time to compete.

My current personal best is 73.14m.

My goal for this upcoming season is to just throw a pb since I did not throw one last season.Another goal is to place at the Olympic trials this year.

Goodluck with everyone’s throwing this season 🙂