Hammer Training Program

A training program has to be developed to meet the athlete's individual needs and consider many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

The following is an example of a week's training for each of Hammer's three phases of an annual training program.

Day	Preparation Phase	Pre-competition phase	Competition phase
Monday	Hammer Drills Weight Training Core Stability work Hill runs	Full Hammer Throws Hammer Drills Complex Training Core Stability work	Full Hammer Throws Complex Training Core Stability work
Tuesday	Plyometrics - Bounding Medicine ball work Core Stability work	Medicine ball work Core Stability work 8 x 30m sprints	Medicine ball work Core Stability work 8 x 20m sprints
Wednesday	Hammer Drills Weight Training Core Stability work 8 x 100m strides	Full Hammer Throws Hammer Drills Complex Training Core Stability work	Full Hammer Throws Complex Training Core Stability work
Thursday	Rest	Medicine ball work Core Stability work 8 x 50m sprints	Medicine ball work Core Stability work 6 x 80m sprints
Friday	Plyometrics - Bounding Medicine ball work Core Stability work	Full Hammer Throws Hammer Drills Complex Training Core Stability work	Rest
Saturday	Hammer Drills Weight Training Core Stability work 8 x 100m strides	Competition or Rest	Competition
Sunday	Rest	Rest	Rest

Rules of Competition

The competition rules for this event are available from:

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2011) Hammer Training Program [WWW] Available from: https://www.brianmac.co.uk/hammer/plan.htm [Accessed