Throwers Guide to Strength Training — Louie Simmons

Throwers Guide to Strength Training — Louie Simmons

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Apparel Sizing

FIND YOUR FIT

All measurements are taken from the garment, laid flat, in inches. Tolerances are listed where applicable. If you're between sizes, size up for a relaxed fit or down for fitted.

Category

T-SHIRTS

OG Gym, Nitro, WTB & Classic Tee

Men's, body length and chest width, laid flat, in inches

OG Gym, Nitro, WTB and Classic Tee size chart in inches
Measurement XS S M L XL 2XL 3XL 4XL
Body Length 27 28 29 30 31 32 33 34
Body Length Tol. 1/2 1/2 1/2 1/2 1/2 1/2 1/2 1/2
Chest Tolerance 1/2 1/2 1/2 1/2 1/2 1/2 1/2 1/2
Chest Width 17 1/2 19 20 1/2 22 24 26 28 30

Camo Tee

Men's, length, chest and shoulder width, in inches

Camo Tee size chart in inches
Measurement XS S M L XL 2XL 3XL 4XL
Length 24 26 1/4 28 1/4 29 1/4 30 31 32 1/4 33 1/2
Chest 17 1/4 18 1/4 19 21 23 25 1/4 27 28 1/4
Shoulder Width 14 3/4 16 3/4 18 1/4 20 3/4 22 1/2 23 1/2 24 1/2 26 1/2

Vintage Tee

Men's, body length, chest and sleeve, in inches

Vintage Tee size chart in inches
Measurement XS S M L XL 2XL 3XL 4XL
Body Length 27 28 28 1/2 29 1/2 30 3/4 32 1/4 33 1/4 34 1/4
Chest Width 19 7/8 20 7/8 21 7/8 23 7/8 25 7/8 27 7/8 29 7/8 31 7/8
Sleeve Length 7 1/4 7 3/4 8 1/4 8 3/4 9 1/4 9 3/4 10 1/4 10 3/4
Category

TANKS

Men's OG Nitro Tank

Body length and chest width, laid flat, in inches

Men's OG Nitro Tank size chart in inches
Measurement XS S M L XL 2XL 3XL
Body Length 27 28 29 30 31 32 33
Body Length Tol. +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1
Chest Tolerance +/-3/4 +/-3/4 +/-3/4 +/-3/4 +/-3/4 +/-3/4 +/-3/4
Chest Width 16 18 20 22 24 26 28
Category

HOODIES & CREWS

Men's Hoodie

Body length, chest and sleeve from center back, in inches

Men's Hoodie size chart in inches
Measurement XS S M L XL 2XL 3XL 4XL 5XL
Body Length 27 1/2 28 1/2 29 1/2 30 1/2 31 1/2 32 1/2 33 1/2 34 34 1/2
Body Length Tol. 1 1 1 1 1 1 1 1 1
Chest Tolerance 1 1 1 1 1 1 1 1 1
Chest Width 20 1/2 21 23 24 1/2 26 1/2 27 1/2 28 1/2 30 31 1/2
Sleeve Length 34 1/2 35 1/2 36 1/2 37 1/2 38 1/2 39 1/2 40 1/2 41 41 1/2
Sleeve Tolerance 1 1 1 1 1 1 1 1 1

Men's Lux Hooded Sweatshirt

Body length and chest width, laid flat, in inches

Men's Lux Hooded Sweatshirt size chart in inches
Measurement XS S M L XL 2XL 3XL
Body Length 26 1/2 28 29 1/2 31 32 1/2 34 35 1/2
Chest Width 19 1/2 21 22 1/2 24 25 1/2 27 28 1/2

Crewneck Sweatshirt

Body length, chest and sleeve from center back, in inches

Crewneck Sweatshirt size chart in inches
Measurement XS S M L XL 2XL 3XL 4XL 5XL
Body Length 26 27 28 29 30 31 32 33 34
Body Length Tol. +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1
Chest Tolerance +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1
Chest Width 18 20 22 24 26 28 30 32 34
Sleeve Length 32 1/2 33 1/2 34 1/2 35 1/2 36 1/2 37 1/2 38 1/2 39 1/2 40 1/2
Sleeve Tolerance +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1 +/-1
Category

BOTTOMS

Men's Jogger

Inseam, outseam and waist, in inches

Men's Jogger size chart in inches
Measurement XS S M L XL 2XL
Inseam 28 29 1/2 30 30 30 1/2 30 1/2
Length Tolerance 1 1 1 1 1 1
Outseam 38 40 41 41 1/2 42 1/2 43
Waist 26 to 28 28 to 31 31 to 33 33 to 35 35 to 38 38 to 42
Waist Tolerance 1 1 1 1 1 1

Nitro Sweatpant

Inseam and waist, in inches

Nitro Sweatpant size chart in inches
Measurement S M L XL 2XL 3XL
Inseam 29.5 30 30.5 31 32 33
Waist 16.25 17.25 18.25 19.25 20.25 21.25
Category

WOMEN'S

Women's Original Gym Tee

Body length and chest width, laid flat, in inches

Women's Original Gym Tee size chart in inches
Measurement XS S M L XL 2XL 3XL
Body Length 25 3/4 26 3/8 27 27 5/8 28 1/4 28 7/8 29 1/2
Body Length Tol. 1/2 1/2 1/2 1/2 1/2 1/2 1/2
Chest Tolerance 1/2 1/2 1/2 1/2 1/2 1/2 1/2
Chest Width 15 1/2 16 1/4 17 1/4 18 1/4 19 3/4 21 1/4 22 3/4
Reference

HOW TO MEASURE

All measurements above are taken from the garment laid flat. To compare against a shirt you already own and love, lay it flat on a hard surface and measure with a tape.

Body Length

From the highest point of the shoulder seam straight down to the bottom hem.

Chest Width

One inch below the armhole, measured straight across from edge to edge. Garment laid flat, not doubled.

Sleeve Length

From the center back of the collar, across the shoulder seam, all the way down to the sleeve cuff.

Shoulder Width

From the outer edge of one shoulder seam straight across to the outer edge of the other.

Inseam

From the crotch seam straight down the inside of the leg to the bottom of the hem.

Waist

Across the top of the waistband, edge to edge. Double the number for full waist circumference.

Tolerance is the acceptable variance per garment. A "+/- 1" tolerance means the actual measurement can be up to one inch over or under the listed size.

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NOT SURE WHICH SIZE TO ORDER?

If you're between sizes or sizing for a specific lift or sport, send us your height, weight, and what shirt size you wear from another brand. We'll point you in the right direction.

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Throwers Guide To Strength Training is a must-read for athletes and coaches focused on developing strength and power in throwing sports, like shot-put and discus. Written by Louie Simmons, this guide draws from his decades of experience working with Olympic-level throwers. Louie meticulously outlines the training methods that allow throwers to progress continuously, combining both power and skill to succeed in these ancient sports.

This Guide Covers:

  • GPP (General Physical Preparedness): The foundation for strength and power.
  • Division of Training: Proper structuring of workouts throughout the year.
  • Pressing Movements: Key exercises to build upper body strength.
  • Max Effort Method: Building maximal strength.
  • Dynamic Effort Method: Developing explosive strength and speed.
  • Repeated Effort Method: Utilizing volume to improve endurance and hypertrophy.
  • Jumping for Explosive Strength: Critical for building lower body power needed in throwing events.

Author's Foreword:

Louie emphasizes that the Westside System enables athletes to combine strength, power, and skill development year-round, even during competition periods. He argues that dropping strength training during the season can cause a loss of up to 10% in muscle, power, and strength in just 2-3 weeks. By integrating weight training, power training, and technical throws all year long, athletes can maximize their performance.

Details:

  • Cover: Paperback
  • Pages: 200
  • Weight: 1.2 lbs
  • Level of Difficulty: Moderate – Suitable for both athletes and coaches seeking to optimize performance in throwing sports.

This manual is packed with essential insights for maximizing strength and power, especially for throwers, with proven methods from the Westside System.
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