Training Talk with Mac Wilkins (Part 2)

Mac Wilkins in his prime.

On Tuesday I posted the first part of my recent interview with 1976 Olympic discus champion Mac Wilkins. We talked about the current state of the discus throw in America and his new projects with the Mac Wilkins Throwers Academy and the The Wilkins Review. In this final part we turn our attention to training and what characteristics he sees are needed by elite discus throwers.

Training

Martin: What aspect of training or technique do most American discus throwers get right?

Mac: They wear throwing shoes when throwing. They know which edge of the discus to hold in their fingers.

Martin: What aspect of training or technique are most Americans missing?

Mac: No concept of how to create power in the throw, how to sling the discus. They want to hit it instead of sling it.

Martin: How should a thrower approach the weight room?

Mac: Open the door before entering. Walk forward with eyes open to avoid walking into equipment.

Martin: What should a thrower be thinking about and working towards?

Mac: It’s OK to think you are a Bulgarian weightlifter in the gym but when you leave you need to imagine yourself as a loose/long armed slinger. Someone who pulls the discus with the hips. Not a screaming, frothing at the mouth, body building, power lifter ready to deadlift a house.

Martin: With Bondarchuk my training often falls into one of three overlapping areas of focus: technique, special strength, and general strength. Some other coaches have different parts focuses like plyometrics or sprinting. What do you see as the major elements of training and how is training divided between the elements?

Mac: I like Bondarchuk’s view. He has studies that show 20-meter shot putters gain little or nothing from increasing their bench press beyond 440lbs (200kg). There is also a point of no return in the squat. Both weights are easily reached by 20-23 year old throwers. General strength will only take you so far. Special strength is a big part of a discus throwers’ success.

In general young athletes should begin special strength exercises when they first start throwing. Since this group also works technique, timing and feel for the movement and implement, it is most important for beginners and advanced throwers alike. General strength, weight room lifts are most important for college age throwers as they have the maturity to handle heavier work loads and need to get to a strength level that will optimize performance. Advanced throwers can relegate the weight room to less mental energy required and a “ho hum” thing to do. Technique and special strength should be the focus of the advanced throwers.

The Elements of Success in the Discus

Martin: What things does an elite thrower need to succeed?

Mac: Fire-Passion, Discernment … An Unbalanced emotional development, Accurate concept of the discus throw – wise coach who understands the event or who stays out of the way technically if not – Facilities – financial stability- support team – stable personal life- Physical talent – Luck

Mind set, Mind set, Mind set, athleticism, Mind set, long arms, Mind set, fast twitch muscles, Mind set, Mind set, Mind set. Oh, did I mention that attitude is most important? An athlete’s strongest muscle is between the ears.

For developing throwers the first trick is to keep the mind from being a negative influence on performance. No PRs in warm ups then a 20’ drop when they get the tape measure out.

Many throwers have the physical talent to succeed, few have the mental abilities. A unique mind set is required to be successful in an individual sport. After college without the support of guaranteed facilities and a coach, few are flexible or insightful enough to find the right path to success.

The thrower must discern what works and what is best AND be open to try new things. A 60m throw feels different than a 65m throw. What works to get to 60m may hold you back from 65m. Throwers have to be looking for new feelings in the circle. The ‘Modesto in May’ feeling of strength (I can bench press a house) is much different than the ‘Europe in September’ feeling (which is usually a sense of NOT feeling strong, of having wet noodle arms). Which feeling is better, what is our goal, bench press or throwing far? Things that helped you get to 60m may not work for 65m. Many throwers are not flexible or secure enough to give up things that may be linked to their initial success but are obstacles to progress. Success requires skilled risk taking and risk management. Few throwers have the courage and insight to take the right risks.

Post collegiate athletes need to finding training facilities, deal with the Catch 22 of financial security, medical care and a support system in general to focus daily a huge amount of time and energy on training. This is done with some luck and the right sense of maturity. Some sport psychologists feel an unbalanced early development may be beneficial in creating the passion/compulsion needed for success in sports.

Not enough collegiate throwers are developed into becoming their own coaches. They don’t get hooked on learning and thus they fail to take responsibility in college for understanding the event and their strengths and weaknesses. After college they are not methodically working on their craft, they are aimlessly searching for a ‘good feeling’ in the circle or looking to get stronger in the weight room.

Martin: What young discus throwers have you seen that have these resources or might have the talent to overcome a lack of resources and get the US back on the podium?

Mac: I have a limited view But… Ryan Crouser, Mason Finley, Casey Malone (relatively young), Jason Young (literally Young), Lance Brooks and others

Martin: What role do you think the USATF should be playing in development? Or is this an area that is better left in the hands of throwers?

Mac: First, the USATF needs to create a stronger sense of institutional & cultural knowledge, a Standard Model for the Throws. Next, this knowledge needs to be presented in age appropriate skills and activities starting at the 10 year old age group. And they need to support centers like John Godina’s WTC and the Throw Center here in Portland in terms of finance, events, facilities, coach athlete relationships, athlete services and outreach programs/talent search.