To throw a 2.2-pound discus around 200 feet, you need to have some serious total-body strength—a fact that Olympic discus thrower Whitney Ashley knows well.
The 31-year-old was a standout at San Diego State University, where she set records in the discus, hammer throw, and indoor shot put, and eventually went on to win the 2012 NCAA discus title—the first athlete to do so at the school since 1985.
In addition to representing the U.S. at three Global Championships in 2013, 2015, and 2016, she came in first in the discus throw at the 2016 Track & Field Olympic Trials and qualified for the Rio Games.
Ashley’s most recent performance was a fifth place finish at the 2019 Pan American Games, with a distance of 60.27 meters (197.7 feet), but her personal best is a distance of 64.8 meters (212.5 feet) in 2015.
Regular strength workouts are an integral part of Ashley’s success as a discus thrower.
“To me, strength is synonymous with confidence. I can only perform at my best when my body and my mind are connected [and] working together,” Ashley told Runner’s World. “My approach to my fitness directly influences how I perform in practice and competitions. To be the best and compete with the best, you must prepare to be the best version of you.”
This is advice that all runners, discus throwers or not, can benefit from. Another thing we can all learn from Ashley regardless of discipline? Regular strength training. Ashley has shared a few of her workouts on Instagram, Health - Injuries prevent injury and build power Save 52% on a Tester-Approved Horizon Treadmill.
[The Beginner’s Guide to Strength Training Distance Treadmill Training Plans.]
Here are the moves she does so you can follow along. Tackle them all at once in order or add a few into your favorite, already-existing strength workouts.
- Kettlebell Swing
- Goblet Squat
- Other Hearst Subscriptions
- Biceps Curl With Resistance Band
- Bent-Over Kettlebell Row
- Banded Push-Up
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
