Working out is one of the most important parts of training for a thrower. Throwers must have strength in their arms and in their legs. Working out about 3-4 times a week needed. Work outs for the arms include lifting weights (dumbbells) bench pressing, chin ups, and push ups. Work outs for the legs include step ups (on boxes or stairs) that are at least two feet high. Also there is jump roping, leap frog and the sled. Also lifting any kinds of weight with your legs is good. It is not good to work out for more than an hour and a half, remeber when your done working out to stretch (legs and arms). You don't want your muscles to cramp.