Rule of thumb for throws per session?

What is a good rule of thumb for number of throws of a type in a session?

I have no throwing background, and my sporting history is more endurance than power - so I can't draw from past training or from "feel" with this stuff. I have found recommendations for reps for high school athletes for shot and discuss, but HG implements are a lot heavier, and I wonder if I'm doing too much.

So, for example: if you're going to throw the light hammer, can 45 throws in a session be counterproductive? I know my performance degrades around 30 ish. Right now I'm torn between needing reps and concern that my reps aren't premium reps..

Seems sensible that you begin to train your body for less than optimal performance by driving it to a point where it begins to compensate for being tired by engaging the wrong muscles/ movements.

Are there rules of thumb?

I use a similar plan as James. I have a set number of throws, if I feel good I keep to the plan, if my throws degrade over 2 to 3 reps I stop early. I was told by a good friend not to train more than 2 throws per session. I'm a rank newb so take what I say with a grain of salt.

Good lord.  I don't take that many throws in a SEASON. 

Is your 45th throw going as far as your 5th throw?  your 10th throw?  your 20th throw?

48 throws in a single session with the LW and I might as well cut my hand off.

Ok, thanks guys.   

Couple of things I am doing this season different from previous...

Greg York wrote: C. Smith wrote: Good lord.  I don't take that many throws in a SEASON.  Is your 45th throw going as far as your 5th throw?  your 10th throw?  your 20th throw? Wimp.   First I'm lifting more... Now I'm throwing more...    The funny thing is, in Wfd amd stone, the answer to your question is yes. Because of the way I progress through drills, each drill set gets progressively more distance, so I get continuous positive feedback, so I just keep going. Hammer, though, made it clear that the quality of movement was degrading. I could see on video that I had gone stiff. Hate to cut down on the drills because I'm right at the point where I'm learning just enough control that can feel the difference, but I think I have to. Twin 45s back to back is too much for me. I see Alan using softballs and lighter weights for technique volume. I may give some of that a try.

Believe me man...I've been there. Hell I'm still there. Been throwing huge hammers (for me) and I watch my film and find ALL the things I did wrong or things I could do better.

It's a gradual process man...do the reps and you will get the payoff. The best advice I can give you: Leave your ego in the car. Being greedy and overestimating your capabilities yield little more than disappointment. Do what you can do. Study. Refine. Improve. Do more.

Set a goal. Mine isn't to win titles; I just want to improve by 5%.

Edited by Duncan McCallum - 3/26/12 at 4:27pm

Duncan McCallum wrote: Then move the cone again.

Gotcha.  Thanks y'all.   I'll work on reining in my horses for a bit.

I think this is one of those things that really depends on how your body responds to volume throwing.  I am a volume guy as well.  I have no idea what 80% is, besides tossing out a couple warm up throws I am balls to the wall the entire time.  But, I seem to respond well to that type of training.  I have had days where I would spend 2.5 hours just throwing 1-2 events.  Those days are few and far between because typically I can't throw 100% for 2.5 hours and still see progress in my throws.  I seem to make the most progress on the days where I can spend the most time throwing at a high level.  Once my throws or body stop responding the way I would like, I shut it down.

You just got the scoop from the current world champion on this so I don't think I can add much.  But a key component in this is what you can do and need to do.  You have only so much you can do each week.  What do you need?  Is it time in the gym to get or be strong?  Well if your going to lift heavy and a lot then your not going to be able to throw a lot.  Or vice verse.  You only have so much gas in the tank.  Now if you are younger, eat well, take your supplements, say your prayers, sleep well, you can make the tank a little larger.  As you age, have stress, injuries, lack of sleep, don't eat right, your tank gets smaller.  Then in regard to the throws, what are you good at?  If you win the caber every single time, and stink in stone, you want to work on your stone hard to bring it up and do enough caber to keep it good.  And what do you like to do?  Doing things you like will be more productive.  If you like to throw 80% then do it and enjoy that and do a lot of volume.  Some like to dance closer to the edge and blast out each toss.  If your going out and throwing hard I don't know how you can do 20 throws and have anything on them?  A maximum effort can only be done a few times and your done for the day.  And then you have to recover.  And finally there is life.  Some people have kids, wives, jobs, all kinds of things that get in the way of just throwing first.  I get to toss on Saturday, so I do the events I can and need to work on then.  So my point is, while it is great to have Dan's blueprint, it is not your blueprint.  You have to take that and make it yours for what you need and work it into your life.  

Silverback wrote: If you like to throw 80% then do it and enjoy that and do a lot of volume.  Some like to dance closer to the edge and blast out each toss.  If your going out and throwing hard I don't know how you can do 20 throws and have anything on them?  A maximum effort can only be done a few times and your done for the day.

Prilepin's chart is a great guide. In any given workout, pick a level of effort and keep your volume around the total range for that level of effort.