2015 Off Season Coaching With: Ashley Muffet Duncan

What is the core of your off-season training goals, philosophy?

In the summer and fall, the training goals I have for my group are to build a strong base and workload capacity. We also work on becoming physically better than ever before. We condition in the fall with circuit type training for our general strength phase. I believe the off season sets the stage for championships. Championships are won or lost in the offseason.

Do your athletes throw in the off-season? If so, what is the goal of the throwing?

We will throw in the off season, more general throws in the summer. In the fall we work to strengthen partial movements (stand, half turn, South African, step in). I also like to focus on non-reverse full throws and work to increase specific strength with off weight implements. Our overall goal for the fall is to develop a strong competition technique that will allow for us to become consistent under pressure.

What weight lifting exercises do you focus on? Does that change during the competitive-season?

The primary movements for all power sports are our main focus: clean, bench, squat. We will also snatch, jerk, front squat, and deadlift. I believe in balanced training in the weight room. I try not to neglect any movements! We will stay focused on our primary movements all year.

What do you do to relax? Vacations planned?

I enjoy cooking and spending time with my husband. I do not have a vacation planned yet for this year but it is on my list of things to do.

What do you do to for your own fitness/ health?

I was very into Crossfit last year, I have fallen off the wagon as of recently. I am pretty invested eating clean and losing some of the weight I packed on for the sake of the shot put.

What are your goals for 2015 and 2016?

My goals for the immediate future are to do everything in my human power to help build The Ohio State throws group into the throws powerhouse I know it can be.

Replies 1

  • I don't like the fact you're highlighting a coach who got one of the best young talents in javelin tommy johns surgery. I mean I don't blame her completely but it's really bad when you have a javelin thrower who as a freshman breaks the record and then you let him throw a 12 pound medicine ball like a javelin and he just destroyed his arm that's on you as a coach

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