Hammer Throw Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Hammer Throw Workout Plan

Hammer Throw Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Hammer Throw Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
Hammer Throw Strength Workout

Notes for Week 1, Day 1

This workout is meant to be done 2 times a week (Monday/Thursday) and should be rotated with the circuit workout (Tuesday/Friday). Also you should be stretching after every workout. This is just a sample stretching routine that you can follow and add whatever other stretches you want or you can pick a different stretching routine.

The goal of this hammer throwing workout is to give you the strength and explosiveness that you need to be your best. Nothing is going to take away from practice but if you do not have a good weight lifting program to go along with your practice then you are limiting yourself.

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Expert
4 sets, 5 reps, 01:30 rest
4 5 -- 01:30
Quads / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 -- 01:30
Middle Back / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 -- 01:30
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30, 01:00 rest
2 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Hammer throwing is a unique sport that requires explosive power and strength in addition to skill at a specific throwing motion used to launch an metal object. In the past, people threw hammers. In the modern Olympics, people throw a metal sphere. Doing hammer throw exercises is the only way to l... more

Hammer throwing is a unique sport that requires explosive power and strength in addition to skill at a specific throwing motion used to launch an metal object. In the past, people threw hammers. In the modern Olympics, people throw a metal sphere. Doing hammer throw exercises is the only way to learn the proper technique. The more times an athlete practices the motion, the better he or she will be at hammer throws.

Throwers may mistakenly believe that spending all their time throwing the sphere is the best way to gain skill. However, without cross training using a hammer throw workout plan, athletes are limiting their sports performance ability. Using the hammer throw workout plan along with regular hammer throw training creates a more complete and effective program.

Hammer Throw Strength Workout

The hammer throw strength workout consists of three types of exercises: traditional weight training exercises, dynamic exercises and stretching exercises.

- To strengthen the legs, back, arms, and shoulders, exercisers perform power cleans, back squats and bent-over rows. These are the weight training exercises.

- The second type of exercises in the hammer throw workout is dynamic exercises, which improve power and coordination. These include the walking leg craddle and walking heel to butt exercises.

- The hammer throw strength workout also includes stretching exercises, such as the wall push calf stretch, tricep stretch, standing bench hamstring and calf stretch, and the straddle.

Exercisers do each of the stretching and dynamic exercises two times per week. There are four weeks in the hammer throw training workout. People perform the weight training exercises in sets of four with between five and 12 repetitions per exercise.

Lower reps in the four to six range increase maximal strength, giving an athlete the ability to more easily lift objects once or twice. Moderate reps in the eight to 12 range increase muscle size and strength needed to lift objects many times with control.

Hammer Throw Weights Circuit Workout

The second hammer throw workout is the circuit workout. The circuit workout strengthens the core, improves endurance and burns calories for weight management.

The workout includes bodyweight exercises such as the front squat, pull-up and chin-up. These exercises strengthen the legs, back, biceps, and shoulders, which are all muscle groups that hammer throwers uses in their sport. The hammer throw workout also includes dumbbell lunges for additional leg strength gains.

The workout includes ab exercises like the weighted crunch, ab plate twist and medicine ball sit-up toss as well. These exercises improve balance, twisting power and throwing power. All the exercises in the circuit are done in three sets of 10 reps and with no rest to keep the heart rate up.

Hammer Throw Workout Routine

The hammer throw workout routine is a four day per week plan. People do the strength workout on Monday and Thursday and the circuit workout Tuesday and Friday. Exercisers should stretch after every hammer throw workout.

The hammer throw workout routine complements other hammer throw training. Athletes should see improvements in 30 days.

Hammer Throw Weights Circuit Workout

Notes for Week 1, Day 2

This workout is meant to be done 2 times a week (Tuesday/Friday) and should be rotated with the strength workout (Monday/Thursday). The circuit workout is great for improving strength but also improving muscle endurance. Also you should be stretching after every workout. You can use the stretching routine from workout #1 or pick a new one.

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 10 reps
3 10 -- --:--
Lats / Intermediate
3 sets, 10 reps
3 10 --:--
Abs / Intermediate
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 02:00 rest
3 10 -- 02:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Hammer throwing is a unique sport that requires explosive power and strength in addition to skill at a specific throwing motion used to launch an metal object. In the past, people threw hammers. In the modern Olympics, people throw a metal sphere. Doing hammer throw exercises is the only way to l... more

Hammer throwing is a unique sport that requires explosive power and strength in addition to skill at a specific throwing motion used to launch an metal object. In the past, people threw hammers. In the modern Olympics, people throw a metal sphere. Doing hammer throw exercises is the only way to learn the proper technique. The more times an athlete practices the motion, the better he or she will be at hammer throws.

Throwers may mistakenly believe that spending all their time throwing the sphere is the best way to gain skill. However, without cross training using a hammer throw workout plan, athletes are limiting their sports performance ability. Using the hammer throw workout plan along with regular hammer throw training creates a more complete and effective program.

Hammer Throw Strength Workout

The hammer throw strength workout consists of three types of exercises: traditional weight training exercises, dynamic exercises and stretching exercises.

- To strengthen the legs, back, arms, and shoulders, exercisers perform power cleans, back squats and bent-over rows. These are the weight training exercises.

- The second type of exercises in the hammer throw workout is dynamic exercises, which improve power and coordination. These include the walking leg craddle and walking heel to butt exercises.

- The hammer throw strength workout also includes stretching exercises, such as the wall push calf stretch, tricep stretch, standing bench hamstring and calf stretch, and the straddle.

Exercisers do each of the stretching and dynamic exercises two times per week. There are four weeks in the hammer throw training workout. People perform the weight training exercises in sets of four with between five and 12 repetitions per exercise.

Lower reps in the four to six range increase maximal strength, giving an athlete the ability to more easily lift objects once or twice. Moderate reps in the eight to 12 range increase muscle size and strength needed to lift objects many times with control.

Hammer Throw Weights Circuit Workout

The second hammer throw workout is the circuit workout. The circuit workout strengthens the core, improves endurance and burns calories for weight management.

The workout includes bodyweight exercises such as the front squat, pull-up and chin-up. These exercises strengthen the legs, back, biceps, and shoulders, which are all muscle groups that hammer throwers uses in their sport. The hammer throw workout also includes dumbbell lunges for additional leg strength gains.

The workout includes ab exercises like the weighted crunch, ab plate twist and medicine ball sit-up toss as well. These exercises improve balance, twisting power and throwing power. All the exercises in the circuit are done in three sets of 10 reps and with no rest to keep the heart rate up.

Hammer Throw Workout Routine

The hammer throw workout routine is a four day per week plan. People do the strength workout on Monday and Thursday and the circuit workout Tuesday and Friday. Exercisers should stretch after every hammer throw workout.

The hammer throw workout routine complements other hammer throw training. Athletes should see improvements in 30 days.

15 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Chin-Up Bar
  • Weight Plates
  • Flat Bench
  • Exercise Mat
Show All

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Hammer Throw Workout Plan

15 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Chin-Up Bar
  • Weight Plates
  • Flat Bench
  • Exercise Mat
Show All