best lifts to start training for throwing events

[KidKidneys]

I'm assuming basic stuff like power cleans, hang cleans and snatches.... are there others that are good in preparing the proper muscle groups with the proper explosive type of motion?

[Ryan Nielson]

There's a main staple of exercises I do. I don't think I know that much and am now an average b class after my 1st year into this. I was a powerlifter for 20 years before I got into highland games so I do a lot of strength moves and won't change much about my routine cause it's what I love to do though I have added some of the explosive movements into it as well lately. I stick to the movements from below with 3 sets of 3-4 exercises. My workouts always get done in under an hour every time.

Squat, Deadlift, Bench press, Power clean, Snatch, high pulls, behind the neck jerk press, front squat, dumbell rows, one arm overhead press with dumbell, jump roping, depth jumps, grip work and shrugs.

Then throuought the week if I have time I take a hammer and do some winds, throw a 13lb. stone in the back yard, do a few drills with light wieght for distance then saturdays I do regular heavy events practice with my group.

I do some extra things for restoration. I alternate sauna or steam room and freezing showers back and forth about 3-4 rotations. I try to fit this in twice a week. It helps sooth my achy joints and breaks up the lactic acid buildup. I eat a lot of food throuought the day about 6 meals a day, I work hard enough that I cannot eat too much food I have to eat a lot just to maintain my weight at 235.