For many young athletes, the dream of competing in Division I college athletics feels exciting but distant. Social media highlights and scholarship announcements can make the journey appear glamorous, but the daily reality is much different.
In a recent episode of the enduraLAB Podcast, we sat down with Sutton Howard, a Fort Worth native, Fort Worth Country Day graduate, and Division I hammer and weight thrower at Oklahoma State University, to discuss the real work behind elite performance.
Her story offers an honest look at what it takes to transition from high school athlete to collegiate competitor—and the habits that separate those who succeed from those who stall out.
From High School Track to Division I Throwing
Sutton began her throwing career in high school competing in shot put and discus, but her path changed once she entered collegiate competition.
At Oklahoma State, she now competes in two specialized events:
- Hammer Throw (Outdoor Track and Field)
- Weight Throw (Indoor Track and Field
While these events may look similar to casual observers, they require different implements and subtle adjustments in technique and timing.
The hammer throw uses a longer wire and lighter ball, allowing athletes to generate greater distance outdoors. The weight throw, used during indoor competition, uses a shorter handle and heavier implement, making control and precision critical inside a confined throwing cage.
But regardless of the event, success comes down to a simple principle:
Precision beats flash every time.
The Shock of Division I Training
Even talented high school athletes often experience a wake-up call when they enter a Division I strength and conditioning program.
For Sutton, the biggest surprise was the pace and intensity of collegiate training.
Workouts that once felt challenging suddenly became faster, heavier, and more demanding.
In high school, an athlete might lift a few days per week with moderate structure. At the Division I level, training becomes a carefully designed system.
A typical week for Sutton includes:
- Five training days per week
- Two-hour throwing sessions
- Event-specific drills (“specials”)
- One hour or more in the weight room
- Full academic course load
- Recovery and mobility work
In total, Sutton may spend 20+ hours per week training, not including travel, recovery, and study time.
This workload requires discipline, time management, and a willingness to prioritize long-term development over short-term comfort.
Strength Training for Throwers: Master the Basics
One of the biggest misconceptions about strength training for athletes is that elite performers rely on flashy or complicated exercises.
In reality, Sutton’s training looks surprisingly simple.
Her strength program focuses on foundational movements such as:
- Squats
- Olympic lifts like cleans and snatches
- Deadlifts
- Explosive power work
- Core stability and rotational control
These lifts are carefully programmed to complement throwing sessions, helping athletes develop the strength, speed, and coordination required for rotational throwing events.
Before loading heavy barbells, athletes must first demonstrate control of their own body weight. This progression ensures durability and reduces injury risk.
In Sutton’s words, success comes from consistent repetition of the fundamentals, not chasing trendy exercises.
Fueling Performance: Nutrition Matters
At Oklahoma State, Sutton and other athletes have access to a specialized dining facility called Training Table, where athletes from multiple sports eat together.
While the resources are impressive, the responsibility still falls on the athlete to make the right choices.
Sutton emphasizes three key principles:
- Prioritize protein at every meal
- Time carbohydrates around training
- Treat hydration as a performance metric
By understanding how much protein and fuel her body needs, she can better recover from demanding training sessions.
These small decisions compound over time, supporting both performance and recovery.
Recovery Is Training Too
Another area that often separates successful athletes from struggling ones is recovery discipline.
Sutton has learned to incorporate recovery strategies into her weekly routine, including:
- Cupping therapy
- Cold plunges
- Mobility work
- Adequate sleep
- Hydration and fueling
While some tools (like cold tubs) require mental toughness, she recognizes that consistency with recovery practices allows her to train harder and stay healthier throughout the season.
The Mental Side of Elite Competition
Track and field is unique among sports because performance is measured objectively.
Every throw, jump, or sprint produces a number.
This creates a mental challenge: comparison.
Athletes constantly see the marks of teammates and competitors.
Sutton admits that learning to balance competitive motivation with personal focus is an ongoing process.
One lesson she has embraced is the idea that practice and competition require different mindsets.
In practice, athletes focus on technique and learning. In competition, they must trust the work already completed.
Even simple cues—like smiling before a throw to reduce tension—can help athletes perform more fluidly under pressure.
Lessons for Young Athletes
For high school athletes hoping to compete in college sports, Sutton offers straightforward advice:
1. Be willing to sacrifice.
Elite performance requires time, energy, and missed social opportunities.
2. Master the fundamentals.
Strength, technique, and discipline matter more than highlight-reel moments.
3. Surround yourself with people who challenge you.
Training with stronger, faster athletes accelerates growth.
4. Stay patient during plateaus.
Progress in elite sport is rarely linear.
The Reality of Division I Athletics
The path to college sports is not built on talent alone.
It requires:
- Structured training
- Consistent recovery
- Smart nutrition
- Mental resilience
- Supportive coaching and environment
As Sutton’s journey shows, elite athletes are built through systems and habits, not born through natural ability alone.
Listen to the Full Conversation
In the full enduraLAB Podcast episode, Sutton shares even more insight into:
- Life as a Division I thrower
- The transition from high school athletics
- How elite athletes train, recover, and compete
🎧 Listen to the episode here: https://www.youtube.com/watch?v=w5K7JwYeiT8&list=PLCwh37J26GVtT46GQs7j9ODQhcjO2E7K8
FAQ: Division I Track and Field and Athlete Development
How strong do you need to be to compete in Division I throwing events?
Division I throwers must develop significant lower-body strength, explosive power, and rotational coordination. Strength training programs typically include squats, Olympic lifts, and core stability work designed to support throwing mechanics.
How many hours do college athletes train each week?
Many Division I athletes spend 20 hours or more per week in structured training, including sport practice, strength and conditioning sessions, and recovery work.
When should athletes begin strength training for track and field?
Athletes can begin supervised strength training during middle school or early high school. Early training should focus on movement mechanics, bodyweight strength, and mobility before progressing to heavier loads.
