Hammer Throw Specific Training

Overview

The best way to improve specific abilities is by using hammers of varying weights and lengths (lighter and heavier than competition weight).

Off-Season Training Plan for Hammer Throwers

Step 1: Test with Light, Competition, and Heavy Hammers

• Conduct separate testing days for various hammer weights/lengths

  • 4k: 3k - 4k - 5k
  • 12 pound: 10 pound or 4.5k - 12 pound - 6k or 14 pound
  • 16 pound: 6k or 14 pound - 16 pound - 8k (18 pound)

• Record your best distance with each

Step 2: Evaluate the Results

• Compare results using the provided adjustment tables based on:

  • Check the difference between light, competition, and heavy hammer

  • 4k (+3 to 4 meters with light | -3 to 4 meters with heavy

• Light hammer less than 4 meters
  • Speed deficit → Train with more light hammers
  • Weekly Breakdown: 60% light, 20% competition, 20% heavy

• Heavy hammer less than 4 meters
  • Strength deficit → Train more with heavier hammers (60% of throws)
  • Weekly Breakdown: 60% heavy, 20% competition, 20% light

•  Balanced → Train using light, standard, and heavy hammers
  • Weekly Breakdown: 30% heavy, 40% competition, 30% light

Always throw all three types of hammers every week; emphasis will depend on which deficiency is dominant.

Daily Hammer Throws General Recommendations

 Choose Hammer Weights and Lengths

• Light Hammer: Less weight

• Heavy Hammer: More weight or shorter wire

• Competition Hammer: full-length wire

Select Hammer

• x6 Warm-up throws at low-medium intensity (60–75% effort)

• x6 Max effort throws (95–100+%) — measured and tracked

Change Hammer

• x6-10 Additional high-medium intensity throws (80–90%)
  

Throw standard and heavy hammers with heavier lifting movements

Throw standard and light hammers with explosive lifting movements and plyometrics.

Follow Hammer Throw Training for 4 Weeks

• Follow the plan for 4 weeks

• Throw for maximum distance and chart progress
  

• Adjust what hammer to emphasize based on results