How far a person can throw is a function of the velocity of the hand at the point of release and thus directly related to the impulse they apply to the implement being thrown.
Dr Dan Cleather PhD • The Little Black Book of Training Wisdom: How to train to improve at any sport
Upper-body conditioning
Every five to 10 minutes during your ruck:
Do 10 push-ups (wearing your ruck, if possible)
Do 10 overhead presses with ruck (start with the backpack at your chest and press overhead until your arms are straight)
Do 10 ruck swings (similar to kettlebell swings)
Lower body strengthening
If you’d like to strengthen your lower body ev... See more
Every five to 10 minutes during your ruck:
Do 10 push-ups (wearing your ruck, if possible)
Do 10 overhead presses with ruck (start with the backpack at your chest and press overhead until your arms are straight)
Do 10 ruck swings (similar to kettlebell swings)
Lower body strengthening
If you’d like to strengthen your lower body ev... See more
1. Take a photo of yourself now.
2. Train Monday, Wednesday, Friday.
3. Do 3 sets of pushups to failure - 1st set + 2 minute rest, 2nd set + 2 minute rest, 3rd set.
Note: suggests you flare elbows out
2. Train Monday, Wednesday, Friday.
3. Do 3 sets of pushups to failure - 1st set + 2 minute rest, 2nd set + 2 minute rest, 3rd set.
Note: suggests you flare elbows out
Get bigger and stronger -- 10 minutes, three times a week (week 1)
Fighter template + Squat/Deadlift, along with a few sets of push-ups as a finisher is becoming a very popular combo with competitive distance runners using the system.