Ist in 20 Wochen überhaupt etwas zu erzielen? Training so überhaupt effektiv?

[daewoo]

Schnellkraft lässt sich kaum trainieren, hat man oder hat man eben nicht (Genetik).
Bei Ausdauer sieht es besser aus und ist ausbaufähig.
Bei Kugelstoßen geht ohne Technik gar nix.

 

[JamesHunt]

Hi Johnny, yes, as a beginner, you can make significant progress in 20 weeks. For long jump, shot put, or javelin, you should focus on Compound exercises like squats, deadlifts, bench presses, and pull-ups, incorporate explosive exercises like jump squats or medicine ball throws, and use heavier weights with lower repetitions for strength. Your current machine training is good for general fitness, but less machine use, progressive overload, and sufficient recovery will yield better results. It's best to make your cardio training lighter or schedule it on separate days so it doesn't hinder strength development. With consistent, focused training, significant improvements are possible in 5 months.