The idea was to do 10 quick reps in the weight room which is more rhythmic and more aerobic than a typical program. This idea comes from Steve Backley from Great Britain, Javelin Thrower, who timed lifts and Peter Sarul from Poland, Shot Putter, who benched 100 kilos for 10 reps in 6 seconds. Older I got, the more I warmed up. But I didn't throw far in these one hour warm ups. That's the focal point.
Competition accesses a different part of the brain.
Keep the weight on the left leg during the swings. A little fun at the local pond. No turn 2. One turn 3. Two turn 4.