2015 Off-Season Training With: Ryan Whiting

>Ryan Keith Whiting (born November 24, 1986) is an American track and field athlete who competes in the shot put and has a personal record of 22.28m (73′ 1¼”) outdoors and 22.35m (73′ 4″) indoors. His biggest international senior success to date is first place at the 2012 World Indoor Championships. He represented the United States at the 2011 World Championships in Athletics and the 2012 London Olympics.

He competed for the Arizona State Sun Devils collegiately and won six NCAA titles while there. His throw of 21.73 m (71 ft 31⁄2 in) to win the 2008 NCAA Indoor title is the best mark by a college student indoors. He was the 2011 American indoor champion.

For me, the first order of business is rest. After a 9 month long season my body is typically exhausted. Each year since I finished college I have learned to take longer each year to allow my body to fully recover. In college I would only take around two weeks. This year I took a full 7 week break.

My goal during this break is to let my body to heal and allow time for my mind to get excited about training again. Typically by the time I finish a season I have some things that I know I will want to work on the following season. I write ideas/goals down in my journal constantly. I revaluate every year and try to be honest with myself so that I can continue to grow and improve as a thrower.

I talk to my coach (Pat Ebel) and my strength coach (Cam Davidson) and ask them to assess me and name a couple of things that I can improve upon. This year Cam recommended some hip and lower back strengthening exercises and even more posterior chain work. Pat and I discussed building on what I did indoor last year. I need to improve my consistency in my entry and work on improving my finish.

Less specifically I try to use my off season to build a solid strength base for the upcoming season. I write as much as I can in my throwing/lifting journal and constantly read my technical cues from years past. My training schedule for a tropical week in the fall is 3-4 throwing sessions, 3 lifting sessions, 2 plyo sessions, and at least 1 massage/therapy sessions.

I also try to get 2 days off a week, where I will typically stretch and relax. I also spend as much time as possible with my family. All in all I keep it simple and stick to what has worked for me in the past. I slowly add in exercises and technical cues that I think will work for me.