What are good weightlifting exercises in prep for discus and shot put and olympic lifting?

Hi! Im fifteen and getting into all this heavy lifting and i want to join the school throwing team and have a couple months before it starts. do any experienced throwers/athletes/lifters have any advice to give me on what i can do for more power and what exercises are key to full body strength?|||do a total body routine especially cleans.


You should also do plyometrics twice each week.


Speed is more important in throws than just power.


Your technique makes you a good thrower, you can not just power the implements and be good.


You should work on your form, even if it is without the implements in the gym.|||First of all, in those types of sports all power starts with the legs, so do squats and leg presses. You will also need to train your core and that would be abs (situps, crunches) and deadlifts, which will also help your lifts.


For shoulder and chest development you will want to do bench presses, pec flyes(prefferably the one with vertical bars) and shoulder presses.


Hold off isolation exercises for now since your just starting out and focus on compound exercises. (Isolation would be cable and somewhat smith machine, which is the two vertical bars with a horizontally fixed barbell)