Richard Marks’ San Jose State Throws Program
While talking with John Powell, he reminded me that he learned the lifts from Richard Marks. I was cleaning up a mess in a desk and found the “San Jose” Program that Marks put together for the team. I should have followed this in college, it is really logical.
Reps are 5 sets of 5 or 5 sets of 3. After you finish Week 2, go back to Week 1 and repeat. Marks was a great believer in backing off about 12 weeks (in the weightroom, for throwers) before your key competition:
Week One
Monday
Power Clean
Snatch Grip Pulls
Squats
Wednesday
Military Press
Light Bent Arm Pullovers
Incline Press (Barbell or Dumbbells)
Triceps Work of any kind
Friday
Snatch
Shoulder Shrugs
Front Squats
Week Two
Monday
Incline Press (Barbells or Dumbbells)
Light Bent Arm Pullovers
Press Behind Neck
Lateral Raises
Wednesday
Squat
Snatch
Upright Rowing
Friday
Power Cleans
Bench Press
Straight Arm Flies
Tricep Work
Fairly simple and to the point. John added pullups, situps and dips daily (about two sets) in his warm up, too.
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Dan John
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January 21, 2011
Scanning this site is like reading about a previous life. I threw discus in high school. Worked out with Powell, Marks, Oldfield – everyone at the San Jose Y during the 60s. Are these guys still around?
January 26, 2011
Yes, I see them every June. Brian has issues with his knee, but John is in great shape.
March 26, 2011
For the past 3 years I have used your contrarian approach to discus and had great results.Can I use the same approach in shot put as discus (holding the X, farmers walk to the middle of the ring and twist and throw)?
June 9, 2011
One of the girls I teach at the moment threw a 50 foot shot putt when she was 17 years old then tried discus and threw 198 feet the next year. She’s about 22 or 23 now and throws over 200′ any day of the week. I think she’s pretty good but I only work with her in the classroom, so haven’t seen her throw live. I don’t know what style of throwing she uses but it seems to work okay.