I have a problem and hope u guys in the forum will be able to
help me for those who is a top thrower , please help me.
Since last year i was first and javelin and shot put , but that was
because due to the lack of participation in our sch ( strong one nv
throw).Then this year there is a cocky guy , telling me that he
will thrash me in these 2 event this year.
Since my victory last year was sheer luck , i needed some advices
this year to teach me how to train up in order to throw better and
also increase your throwing strength ( i already know the steps to
throwing ). 
. What should i do
??
And 1 last question , is the throwing of javelin and shot put
requires the Biceps or the Triceps or even both??
