Which means your connective tissue is NOT going to like a sudden pounding. If all you've been training with is machines, you need to adapt to free weights in general before you start messing with the olifts.

 

Work your basics:

Squat (front, preferably)

Deadlift

OHP

Good core/ab work (not crunches. Not EVER crunches)

 

Jim Wendler's 531 is a great place to start (or end, in some of our cases ;)). Once your body has adapted to THOSE movements, your form is good and you're moving some decent weight, then you can get into your high pulls, push presses, bands, chains and all that other goodness.

 

You need a base. For the physical integrity end of things if nothing else.

^^^  What they said...

AND...  When Wendler says don't push your weights up too quickly.  LISTEN!  That and learn as much as you can about Mobility, Pre-hab, Foam Rolling, etc.   You NEED to spend more time doing this than actually lifting (and I need to follow my own advice...)

 

Want to get faster? Do the above as mentioned and then find yourself a nice, short hill. Run up it. Walk down. Run up it. Rinse and repeat.

 

When you've at least hit intermediate lifter status, you can open the big boy locker and get some of the toys out. But you aren't a kid. You can't toss an old body into high demand work without modifying that body to at least withstand the normal wear and tear damage.

 

Go slow. Teach your body to move and get stronger.

 

And don't try to throw FURTHER. Try to throw RIGHT. Further will follow.

 

I learned (and am still learning) this ^ the hard way. The more you learn to throw correctly, the sooner the distances will come, then the weight training will start to kick in and push the distances even farther.  Learn and practice the throwing techniques (some advice that I, too, should follow).

came here to post this

Came for the Conan the Barbarian quote, leaving satisfied.