Athletics, Shot Putt

Start hitting gym, to be fast you need to be strong. Dont be an idiot and follow those moronic programs. All your lifting should work around (for athletic purposes) squats (lots of), deadlifts,power cleans, hang cleans, power snatches, snatches, hang snatches, sprint work and single leg movements.

For upper body purposes chins ups, weighted pull/chins ups, heavy rows, push ups, dips, weighted dips and push ups (not all in one go geniuses)

You will need to follow a well designed program which utilities periodization. You need to rest after 6 weeks of beating the crap out of your self, this is where you do allot of pre-hab work to prevent injury and let your body rest. Read this it should help if you are beginner athlete http://rawgrip.com/Mistakes-by-Athletes.html

As an field even athlete you can still bench but keep it to a minimum, risking shoulder health for non athletic purposes is not needed. You would be better off overhead pressing completely abandon strict pressing and substitute it with non strict (leg drive)

If you have any other questions ask them on www.Rawgrip.com/Forum

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