As we’ve all enjoyed watching The Olympics the past couple of weeks, what many are awed by is the physicality of so many of the sports and events. (You’ve probably seen the meme about each event having a “regular” person compete for reference!) But what goes into training for some of these power sports? In particular, we were impressed with the hammer throw and had the luck to speak with Birmingham resident, Avana Story, who competed in the sport at a national level.
Her list of accomplishments is impressive: All-ACC Academic Outdoor Team and ACC Academic Honor Roll, Silver Medalist for USA Team in 2013 Pan-American Games, NASM Certified Personal Trainer /Red Cross CPR & AED Certified, 4X Qualifier for First Round NCAA Championships, 2X First Team All-ACC in the Hammer Throw, 2012- New Balance Indoor National Weight Throw Champion, 2012- New Balance Outdoor National Hammer Throw Champion, and 2X USATF Junior Olympic Champion and former Record Holder. And if those aren’t enough achievements, she is also enrolled in Dental School at UAB.
Originating in the British Isles and traced back as far as 2000 BCE, the hammer throw is a track and field sport in which the athlete hurls a metal ball attached to a steel wire by a grip with two hands for distance. “The men’s event has been included in the Olympic Games since 1900; the women’s hammer throw made its Olympic debut in 2000” (Britannica). This year’s women’s gold medalist was Anita Wlodarczyk of Poland who threw for 76.99m.
Read on for a few tips from Avana on her training.
The Hammer is a very niche sport. It’s something most elementary and high school kids aren’t even exposed to. How did you get into it?
In high school, I joined a throwing club out of Marietta GA. Called “Throw1Deep”. That was the first time I learned how to throw the hammer.
The Hammer seems like all power. What did your regular training routine look like?
Throwing is a very powerful event. We included a lot of power lifting & throwing 3-5 times a week.
When you were in-training what kind of diet did you follow?
I did not maintain a strict diet as a thrower. The main goal was to eat three solid meals a day.
We know regular people can’t train for this type of power sport, but what feasible (doable) tips would you give regular people looking to get in shape that you learned from your experience at such a high level?
As a former athlete, I like to always remind people to find a fitness routine that is enjoyable for them. Whether you love to dance, swim, or jump rope; the most important thing is to stay active as much as possible.
