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Connor Palerino

@pallythrows

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Good day at 12th Rock, Hammer PR and Good Discus reps in the cold 12lbs Hammer - 47.96m/157.4ft Discus - 45.21m/148.3ft
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Quantifying intensity for the throws is a tool that has helped us build consistency amongst the on-site throwers! High Intensity = Max Effort Moderate Intensity = 90% of training best Light Intensity = 80% of training best Easy Intensity = >80% of training best Knowing when and why to assign training intensity within a session or training block as a coach is a huge key factor to understanding how to develop freak athletes! If you want to elevate your Throws training, comment “champion” down below to get started! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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Here is a progressive way to build strength and explosiveness in your throwers this preseason! Strength/Endurance ➡️ Strength ➡️ Strength/Power ➡️ Speed/Strength High Volume/Low Intensity ➡️ Low Volume/High Intensity General ➡️ Specific If you want to learn more about programming strength for throwers, comment “clinic” down below, to get access to the registration for our coaches clinic Nov. 20th-21st Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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Have yourself a day @pallythrows!!! Pally has been having one heck of an offseason! Dude just smacked a training PR with both the 14lb and 12lb shot, on top of adding 30lbs to his bench (in 13 weeks)! We still have plenty of work to do but I’m beyond excited to continue to chase the vision we set for 2027! If you want to elevate your Throws training, comment “champion” down below to get started! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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I wanna give a special shoutout to two of our onsite athletes, @matt_throwws and @pallythrows!!! These two balled out during our intra-squad mock meet this past weekend Matt, who has less then a year throws experience, was able to add 30 feet to his best from last outdoors Pally had his best series with two big tosses that are close to his goal for 2027! I’m proud of these two and excited to get back to the lab! If you want to elevate your Throws training, comment “champion” down below to get started! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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It’s a great day to have a great day! #GARAGESTRENGTH #GARAGESTRENGTHPA #FIREMEUP
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There is nothing better than pushing (instigating) two athletes who are throwing close to each other Here we had @labruto.throws and @pallythrows trying to one up the other, which lead to both of them hitting training PRs!!! Iron sharpens iron, right?! All jokes aside, I love seeing these guys push each other during training because it exposes them to high pressure moments and if we can learn how to stay under control during training, I know they’ll be fine in competition! Great jobs guys! If you want to elevate your Throws training, comment “champion” down below to get started! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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Range throwing has been EXTREMELY helpful with our current training with the onsite athletes! Range throwing is throwing with the goal of developing technical positions and patterns needed to throw far! Ranges vary from athlete to athlete, with factors like time of year play a big role as well, but it has been found that the body learns & adapts to values around 85-92 % of one’s training best! We use ranges almost everyday, outside our occasional SLAM sessions! If you want to elevate your Throws training, comment “champion” down below to get started! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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When working with various weighted implements, the athlete should use +/- 10 percent of the standard weight Working with over/under weighted implements can help develop specific qualities of the throw, while adding variation to training If you want to learn how and when to use various weighted implements, comment “champion” down below to get started! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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We want to give a special thank you to @t.j.wiggins for helping us out this summer! TJ was @garagestrength summer intern, where he worked alongside the coaching staff! He helped out tremendously in the weight room, adding another pair of eyes and making sure everyone was lifting safely! It was also great having you share your experience and knowledge with the onsite throwers! It’s been real! Best of luck with your future endeavors! If you want to elevate your Throws training, comment “champion” down below to get started! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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Tired of flat finishes in the shot put? Use the Partner High Five drill to help develop the skill of getting height into the finish of the shot! With the athlete loaded over their back leg, they want to initiate the drill by turning the back foot and sweeping the sweep hand around so that they’re squared towards the direction of the throw. Once squared the athlete will strike, slapping their partner’s hand ! 2-5 sets of 5-8 reps should help! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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HUGE congrats to @heckmaanjack as he FINALLY broke tHE 400lb barrier on the bench press!!! Jack has had the goal of hitting this lift for the last year! Last testing period we attempted the same weight but fell just short. This testing period was the one and we can officially say we got the job done! There’s no energy like the throwers during testing week!!! Join the squad at ThrowsUniversity.com or on-site @garagestrength ! #THROWSUNIVERSITY #SHOTPUT #TRAINING #COACHING #DISTANCEMAXXING
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