As a former throws coach, I endeavored to help my athletes achieve the best results humanly possible without further stressing the individual. When selecting movements for my athletes, I found that the SFL movements were, while technical, much easier to grasp for my athletes and allowed for a more diverse group of athletes to succeed in the training hall.

The combination of all-out grinding strength and tremendous bar speed with lighter weights is the key to using the bench, squat, deadlift, and military press to increase overall power in the throwing events. Any of the lifts can be treated as either an absolute strength builder (using a classic 5x5 approach like RELOAD) or an explosive power movement depending on the load being used. Both forms of training should be used, and neither should be neglected, even during the track and field season.  

To build ballistic strength in the military press and bench press, use weights in the 40-50% of max range for 9-10 sets of 3 repetitions. In the squat and deadlift, you can use weights in the 50-60% range, doubles for the squat, and singles for the deadlift. These weights can and should be adjusted if the bar speed is judged to be too slow. Speed is the key! 

When performing the lifts, athletes should focus on moving the bar as quickly and explosively as possible, remembering that technique should not be sacrificed. If technique begins to falter, lighten the load. 

Combine explosive lifting with box jumps, bounding, kettlebell snatch, and medicine ball throws, and you will develop incredibly powerful throwing athletes without having to worry about teaching the Olympic lifts.