Student athlete and up-and-coming hammerthrower, Taylor Campbell, provides us with an insight into his gym routine to help maximise his performance in the sport…
“So, weight training is really important for hammer, because we’re trying to throw a heavy object as far as possible. I’m trying to build up my muscles and get stronger and more powerful, creating athleticism.
“It’s not so much about how much you can lift, but it’s about fast you can lift it and that’s the main reason we’re doing weights today.
“Today, I started off with a warm up and a general pulse-raiser, using the ergo machine to get my whole body moving. Usually I come in for a throwing session but today I’m using the ergo to get the body going. I’ll warm up on the bar and do some stretches.”
“The first exercise I’ll do today is the powerclean, the idea of that is not worrying too much about weight, but moving the bar really fast. So it’s very similar to the hammer technique in that we create a triple extension, and we’re trying to mimic that in the powerclean.
“We don’t really go low in the squat when we catch it, so it’s about trying to create as much force as possible as quickly as we can.
“Then, we’ll go on to do some squats to try and build up the strength in my legs and do some conditioning, so we can take a lot more throws. We aim for a very deep squat, right up to the floor; this enables us to really damage the muscles, so they can recover and be more athletic and strong, which will allow me to take more throws in the long run.
“I’ll move on to the back hyperextension holds. Because I’m always in a leant-over position when I’m throwing the hammer, it’s pulling everything forward and I have to really focus on my posture.
“I put the weight on my back and I’ll do it for about twenty seconds, trying to create some stability and strength in there. If I get a really strong back now, in the future, after many years of throwing, I’ll be less likely to have any more back injuries.
“My diary is a very important part of my training. I’ll record my thoughts and feelings, how tired I am, the distances thrown, every foul lift, the warm up I did, or whether I had a coffee for breakfast. It’s all in my diary.
“I like to keep track of everything so that I can look back on certain days and check how I was feeling and what went well, as well as technical points.
“Today, the session was about trying to create power in the cleans and building general athleticism.”