PUD Training for Throws - PUD Training 101

Introduction by ThrowFarther (Perspective 1):

The following outline of Pud training - PUD training 101, was originally featured on the old ThrowFarther site and was put together by Dennis Kline.  If you are a coach or athlete that is not throwing PUDs on a daily to weekly basis then you need to get started.  PUDS are a training activity that was introduced to me by Dennis late in my collegiate track career and I wish I had known about it several years earlier after realizing the training benefits.

I have no idea what PUDS stands for but it basically means throwing "stuff".  PUDS can be special metal weights with handles on them as depicted in the following videos or can be as simple as medicine balls.  The benefits of the metal weights is that you can workout with PUDs that weigh much more than your typical medicine ball.  We typically included throwing puds that ranged from 35 to 50 pounds in our workouts.  PUDS can be incorporated into a training program as a warm up activity or as an entire workout themselves.  Two examples of incorporating PUD training into your workouts would be to include throwing PUDs or med balls every day as part of your warm up or to perform one hard PUD workout each week instead of throwing full technique throws.  There will be more articles and training guidelines to come related to doing this in the future on this site.  When developing a seasonal training plan for the high school athletes I coached, I figured PUD throws into the design of the program each week and counted each throw the same as a full training throw that attributed to the weekly volume of throws we were trying to achieve.

The main benefit of PUDs is to condition  and strengthen the body for throwing movements and muscles that might not necessarily be trained by throwing your specific events.  I have found these activities particularly beneficial when training younger high school aged throwers with less experience.  In coaching at the high school level I have used PUDs as a training tool to help condition my throwers early in the season and more importantly to get them to feel what it is like to put a lot of effort into a throw and get your entire body into the throw.  This is difficult to teach or experience when focusing on a specific throwing event's technique.

If you have any unique insight or training materials/videos related to PUD training that you would like to share to be included here, please contact us by   This e-mail address is being protected from spambots. You need JavaScript enabled to view it or post your throughts in the discussion forum.

Puds - by Dennis Kline

Puds are basically weights that are thrown. They range in weight from about 25-50lbs. The pud used in these demonstrations is about 30lbs. Weights can be varied according to the movement and training plans.

why do puds? "....this develops all the specific strength around your body that the weightlifting doesn't do" - Jud Logan on puds

Click on titles for videos of each.

Pud 1 - Left Handed Overhead Throw

Commonly written as: L OH

Commonly done alternating hands each rep. The right hand is put on the knee as a “gauge” to how much to bend at the hips. Note that the pud goes behind the athlete and the athlete leaves the ground. Throw for height

Pud 2 - Left Handed Sling

Commonly written as: L Sling

Commonly done alternating hands each rep. The right hand holds the pud at shoulder height. Note the majority of weight is on the same foot as you are throwing. Obtain a 45° angle

Pud 3 - Left Handed Hammer Sling

Commonly written as: L H Sling

Commonly done alternating hands each rep. The feet are coordinated to mimic the position at 90° in the hammer. Note the majority of weight is on the same foot as you are throwing. Maintain a long radius! Obtain a 30° angle

Pud 4 - Right Handed Cobra: FRONT VIEW

Commonly written as: R H C

Commonly done alternating hands each rep. Adapted exercise from Charles Poliquin Start with the pud at the opposite knee Lift the elbow until the humerus is parallel to the ground Violently externally rotate the shoulder Throw for height

Pud 5 - Right Handed Cobra: SIDE VIEW

Commonly written as: R H C

Commonly done alternating hands each rep. Adapted exercise from Charles Poliquin Start with the pud at the opposite knee Lift the elbow until the humerus is parallel to the ground Violently externally rotate the shoulder Throw for height

Pud 6 - Two Handed Underhand

Commonly written as: UH

Note that the athlete leaves the ground and lands on two feet. Throw for distance

Pud 7 - Right Handed Underhand

Commonly written as: R UH

Commonly done alternating hands each rep. The right hand is put on the knee as a “gauge” to how much to bend at the hips. Note that the athlete leaves the ground and lands on two feet. Throw for distance

Pud 8 - Two Handed Overhead Throw

Commonly written as: OH

Note that the pud goes behind the athlete and the athlete leaves the ground. Throw for height