No 63: Can anyone help me to hit these throwing and lifting goals in 2023?

I have written before about my physical hobbies, namely: weightlifting; shot putt and discus. This post is going to be something similar but also a request for help.

I have a number of goals that I will list below, but I am looking for anyone with coaching, sports science or sports medicine knowledge who could point me in the right direction please?

My issue is that as a GP trainee, my time is limited and I need to focus as much as possible on passing exams and becoming a better doctor, but, I would really like to hit these physical goals this year as well.

So, I am looking for the most efficient route to increased power and increased throws. Does anyone have any suggestions?

I found this photo on Instagram the other day and realised that this chap, John Powell was exactly my height and weight and yet he was a world champion! So, there is no reason why I couldn’t aim to do something similar.

My Stats are as follows:

• Height 188cm

• Weight 108kg (Jan 2023)

• Shot Putt 14.90m (Jan 2023 - 7.26kg)

• Discus 45m (Summer 2022 - 2kg)

• Bench 145kg (Jan 23)

• Front Squat 170kg (Dec 22)

• Deadlift conventional 240kg (Nov 22)

• Hexbar deadlift 265kg (low Jan 23) or 305kg (high bar Dec 22)

• Clean and Jerk 120kg (Nov 22)

• Snatch 90kg (Nov 22)

• Push Press 125kg (Jan 23)

My goals for 2023 (ideally, by June 23):

1. Shot >16m (or further, ideally as far as possible and 19m would be European standard)

2. Discus >50m

3. Bench >160kg

4. Push Press >180kg

5. Front Squat >210kg

6. Deadlift conventional >300kg

My questions:

1. Should you follow the Westside Barbell club and try to train >90% of your 1RM in almost every session to drive up your strength as quickly as possible?

2. Alternatively, should you cycle your regime every few weeks to avoid injury?

3. Should you go for maximum intensity and weight in a few reps per workout? or go for lower intensity but higher total number of sets and workouts?

4. Is it more important to concentrate on increasing power and strength in the gym with conventional lifts? Or, to focus on shot specific training with more med ball work, technique work and plyometrics?

5. Is it a waste of time to work on singe leg strength work when you could be moving more weight doing conventional squats and hex deadlifts?

6. This clip by Joe Rogan and Firas Zahabi argues for consistency and lower RPE training everyday over less regular but high intensity training. He believes that you should never train so hard that you wake up sore … this would be completely opposite to how I have been training for the last 6 months.

So, in 2019 I ruptured my left pec bench pressing 130kg, after benching 160kg the day before. I injured it in Jan 2019 and had it repaired in Feb 2019. I then started rehab in May 2019 but very tentatively. The Pandemic hit in March 2020 and I didn’t go to the gym in 2 years. So I have only consistently started training again since May 2022.

So, from May 22 to June 23 I am hoping to add hundreds of Kgs to my lifts and metres to my throws. But I want to do it without being injured and in as little time as possible. What is the best way to do this?

If you want to follow my progress then:

Jake’s Athletics YouTube Channel

Jake’s Instagram

Similar articles:

No 53: Throwing - An Introduction for New Athletes and Coaches

No 44: Whats the difference between a Rugby Player, a Roidhead and an Athlete?