An Email Interview With Alyssa Wilson, the Indoor and Outdoor High School Shot Put Record-Holder, and 14x All-American

Alyssa Wilson

DOB: 20 February 1999

Donovan Catholic High School Class of 2017

UCLA Class of 2021, Texas State University Class of 2022

Indoor and Outdoor High School National Record Holder in the Shot Put (17.51 Indoor, 17.41 Outdoor)

14x NCAA All-American

PB: Shot Put 18.09, Discus 60.76, Hammer 74.78

Date Interviewed: 1 September 2026

Q: Alyssa, can you give a little background on how you first got started in throwing?

AW: I grew up playing basketball from the age of 6, and track and field was a way for me

to stay in shape during the off-season. So, in 6th grade I tried out for the track team

and I ran the 100m, 200m, and my coach was like you’re a pretty strong girl, let’s

try the shot put and discus. My coach’s name was Coach Bruett at Goetz middle

school in Jackson, NJ. So, when I went home that day my Dad started doing all this

research on how to throw, technique, and eventually came across this throwing

group page with Joe Napoli of the world's longest throws club.

Q: When did you know that you could throw really far?

AW: During those middle school meets I would dominate and I guess the recognition I

got in school really boosted my confidence in the sport, but basketball was still my

favorite until freshman year of high school.

During the summer of 6th or 7th grade...geez it's hard to remember because I feel old. But anyways, my parents took me to some junior olympic meets and I remember throwing 96 feet in the discus and everyone there was amazed at how young I was.

Q: What led to your high school successes?

*Alyssa is the indoor and outdoor high school national record holder for the shot put.

AW: Honestly, I owe it all to my Dad and other coaches who have helped me along the

way. High school was a time where I had no social life, my Dad had built me a

shot put ring in my back yard as well as in our basement, and I would do 200-300

full turn drills every night, like a maniac. That’s one thing about me, I'm very

competitive and if I'm going to do something I set my mind to it and don't stop until I

feel satisfied with my progress. I remember being out in the snow outside

throwing, my Dad and I shoveled one lane around the track so I could get some

explosive sprints in and then the sector to throw. I thrived off of competition and always wanting to do better, so with each meet I kind of set new goals so that I always had something to work towards. I wouldn’t be where I am today if it wasn't for my parents and all of their sacrifices.

Q: What were your high school, college, and professional progression?

High School:

• Freshman Year 2014: Shot Put 43-3, Discus 140-1, Hammer 127-9

• Sophomore Year 2015: Shot Put 48-5, Discus 153-8.5, Hammer 170-3

• Junior Year 2016: Shot Put 54-11, Discus 175-1, Hammer 191-2

• Senior Year 2017: Shot Put 57-5.5, Discus 182-0, Hammer 185-11.5

College:

• Freshman Year 2018: Shot Put 17.30M, Discus 55.11M, Hammer 66.99M

• Sophomore Year 2019: Shot Put 18.02M, Discus 60.76M, Hammer 70.63M

• Junior Year 2020: Shot Put 17.43M Indoors, *Covid-19 Outdoors

• Senior Year 2021: Shot Put 17.74M, Discus 57.61M, Hammer 69.94M

• 5th Year 2022: Shot Put 17.41M, Discus 57.61M, Hammer 74.78M

Professional:

• 2023: Hammer 71.84M

• 2024: Hammer 65.26M

Q: What did your typical high school training look like, and how did you balance the shot, discus, and hammer?

AW: I threw about 5 days a week shot and discus, and then twice a week I would do hammer drills. Again, I was crazy and would make sure I would do about 200 turns at least a night. Haha. After my freshman year playing volleyball, basketball, and outdoor track I decided with my progression in throwing, and all the potential injuries involved with basketball to quit and move on to powerlifting/track. At Donovan Catholic, I had my

powerlifting coach (Mark Deppen) use his Westside Barbell insights program and did the

basic squat, bench, deadlift lifts with accessories (chains and bands).

Q: Why UCLA?

AW: When looking at colleges, I knew for a fact that I wanted to go West Coast, so that I could throw outside all year round...and after taking a trip to UCLA I fell in love with their

program, I knew the academics were second to none, and it would be a challenge to

push me to better my marks. John Frazier was very easy to get along with and he made

me feel comfortable to move across the country. Plus too, I guess the beach. I’m used to the beaches in NJ.

Q: Did you find the transition to college difficult after your high school successes?

AW: Yes, definitely. It was one of those where I was entering a whole new world in track and field. I had made my first World Junior Team in 2017 in Lima, Peru and that was

frightening the end of my senior year where I threw the outdoor national HS record. But,

going into college with these women who were much better, I had to build that

confidence back and sort of remember how far I've come. I needed to feel like I

belonged on that stage, and I quickly realized that at NCAA’s my freshman year when I

placed 4th in the hammer. It just took me a while to feel like I was one of the

college girls and I could hang with them.

Q: You cut weight entering college. What was that decision like and how did you feel

that affected your throwing for better or worse?

AW: I’ve always been one to focus on explosive strength rather than lifting heavy, and so

going into college I wanted to cut weight. That was a self decision, I didn't like the

way I looked. All the walking and stairs at UCLA helped to my advantage as well as

the 5 hour practice sessions a day. This was very positive for both the discus and

hammer for me, shot put it took some time to get my timing back as I was much

quicker, but it was just off.

Q: What were the biggest technical changes you made once you got to college,

particularly in the shot put? Were there things you did in high school that you eventually

had to change?

AW: The biggest technical change I made once I got to college was staying wrapped longer in the shot put, and adding to that torque. I ended up doing more core workouts to build that strength in my core and lower back. Also, I have long legs and so my reverse I changed to following through with a straight left leg swinging around, causing my right

heel to stay flat and not foul over the toe board.

Q: Your collegiate career was unique because you reached an elite level in the shot,

discus, and hammer. Did training multiple events help them complement each other, or

did you ever feel like one took away from another?

AW: It was ROUGH. I feel like overall looking back at it now, they complemented each

other, but I definitely had days where I was questioning if I still wanted to do all three or

four (can’t forget the weight haha). It was hard training shot put so much and then

going to discus focusing on a longer stretch into the center drive. Then I'd have meets

where I’d PR in the discus, and then that became my favorite for a week until another

event was going well.

Q: You came into college primarily known as an incredible shot putter, but eventually

became world-class in the hammer. At what point did the hammer go from being

another event you competed in to something you realized could become your best

event?

AW: April 13th, 2019! When I threw 70.63m and broke my school and Drake Stadium

facility record at the time, it was just so exciting and I felt like it could only go up from

there. I don't know, but there was just something in me that switched that day, and

about the hammer that quickly became my favorite event and I just wanted to keep

getting better and better.

Q: What prompted your decision to transfer from UCLA to Texas State for your graduate

eligibility? Was that difficult for your training?

AW: I knew I was graduating from UCLA early in December, and when my coach had taken the job at Texas State, I really couldn't pass up the opportunity to follow him under his guidance and the opportunity of getting a master's degree. It was difficult in the sense that UCLA was still dealing with hiccups from COVID and having to move to another state where I'd never been before, but it was one of those where my time at UCLA was coming to an end and I needed to make a decision.

Q: What things have you had to overcome in your throwing career?

AW: I’ve had a few injuries, but nothing too crazy. Overall I'd probably say the biggest wasmlearning how to deal with people who didn't have your best interest in mind. I've had a lot of individuals who wanted to be my friend because of all the success I'd been having, and it really made me be more cautious in who I allowed time in my life. Then, dealing with some who might be jealous but don't understand all the effort and time I've put forth and why, instead of socializing or partying. In college everything was strictly track and academics for me, I barely had any friends other than a handful and that was hard for people to believe that I'd rather go work out than go to some party. And as far as dating goes I didn't have time for that either, I met my now husband when I was in grad school. But you know what, I realized I didn't care about being different, because at the end of the day it was always me against my throwing events, and I had the right people in my corner to continue encouraging me to move forward.

Q: What did a typical training week look like for you at your best? How many throwing

sessions did you have for each event, how often did you lift, and how did you organize

everything without getting too beat up physically?

AW: I’d lift 4-5 days a week, Saturday would be strictly conditioning. I did a lot of rowing on the erg, that really helped my hammer finish. Sundays I’d try to take off. I’d do Hammer M-F, and then alternate between shot put and discus each day. So, in other

words I was throwing two events a day for 5 days a week.

Q: What were your all time best strength levels or athletic bests?

AW: Like I said I wasn’t the strongest person haha but I believe:

Squat-350,

Bench- 220,

Clean-100k

Deadlift- 450.

My favorite was doing core V-ups with a 45 pound plate for

hammer exercises.

Q: What was your biggest weakness?

AW: Beating myself up over a bad day or competition, I would take a while to come back and realize it wasn't the end of the world. I would really get into my head at times.

Q: What made Alyssa Wilson throw far?

AW: Self-confidence and the people around me supporting me and believing that I could be something great.

Q: What makes a high-level throwing athlete?

AW: Self-determination and the perseverance to continue when times get tough. I can't

stress it enough that it is very important to have the right people around you so that you

can succeed. Everyone plays a part in making sure you are prepared.

Q: Did you train partial throws for the shot put and discus?

AW: Yes, I've never measured them, but in high school I practiced stands and some fulls

with the boys 12 pound shot put. My Dad (Jamie Wilson) would research stuff and he

came across this program with the 3k and 12 pound shot put progression.

Q: Who were your technical models?

AW: [Sandra] Perkovic in discus, and Maggie Ewen just because she was excellent in all three events, I went into college wanting to be just like her!

Q: What motivated you to wake up every day and throw far?

AW: With the thought of wondering how much farther I could throw and if becoming one of the best was really possible then why not me?I guess I just wanted to see what more I

could do, and I thrived off of progression and competition of always wanting to be better.

Q: What did training look like post-collegiately after Texas State?

AW: That was a tough one. I realized just how hard adulting was, and that there wasn't much money in throwing events unless you were the very top thrower. I had to work part-time, finishing up my master's program and I would throw in with the college kids. Probably about 3 hours of throwing a day, sometimes less depending on my work and class schedule. I would lift about 4 days a week, and conditioning the other 3 days.

Q: What was the decision to retire from throwing?

AW: It was one of those feelings, where you know that one chapter is coming to an end, and I knew that there wasn’t much money to be made in the throwing world. I needed to find a career that I could do for the rest of my life and support a family. I also had this

thought that I didn’t just go through school and get a master's to not have a job in place

and knowing you can’t throw the rest of your life. I believe I made the right decision to

leave when I did, I kind of hit a point where I wasn’t gonna hit that PR again and I just

needed to change.

Q: Was the transition to a life without throwing hard?

AW: Oh, it was definitely hard because all the way throughout my collegiate career I had

made throwing my life and without throwing I really didn’t know who I was. Which is

sad to say, but after countless hours and all the time that I’ve put into becoming a great

thrower, you know you take a step back and you kind of feel like your world is ending

and it’s falling apart. And so I had just hit a point where this chapter had to close and

come to an end and most people end right after college I continued for a few years and

yeah, my life kind of moved on. I met my husband and then started looking to the future

of what I wanted to do with my degrees.

Q: What do you do now?

AW: Now I’m a special education teacher at a high school in Texas.

Q: What is your fondest high school and college track and field memory?

AW: My favorite high school track and field memory was going to New

Balance Outdoor Nationals in Greensboro North Carolina in 2017 for my

senior year, where I competed in all three events and it was just a lot of

fun with my parents and high school coach and then my club coach. But

being able to compete in all three at Nationals and to score in them was

just really fun and made it feel like all my hard work had paid off and you know it wasn’t for nothing I was I was going somewhere and to me that was kind of like my last meet besides Junior Worlds before I entered college and so I had nothing to lose.

My favorite college memory was throwing against Valarie Allman and

Maggie Ewen during Pac-12s. My freshman year when both of them

were seniors, I had watched them on TV and on YouTube and it was a

surreal feeling being there competing with them it kind of felt like my

dreams had come true because after watching them on television and

then being with them in person, I really felt like I was one of them and I

was on my way to becoming great!

Q: Any advice for younger throwers looking to improve?

AW: I’d say don’t be afraid to reach out if you need help whether it be advice

on how to overcome nerves before a competition or just training help,

because after I graduated from high school I had countless people

messaging me on Instagram and social media. Just asking for advice

and even now I don’t mind helping out. I also think it’s important to set

goals for yourself that might seem too far out there right now, but if you

work and take it step-by-step with every day, just trying to get one

percent better by the end of the week you’re already improving a little bit

more and at the end of the day it’s all gonna add up. It’s not the end of

the world if you have one bad meet. Everybody has bad days, but in the

end, what counts is the amount of impact you have on other people’s

lives. Now I just hope that younger girls see that even if their parents

weren’t throwers and nobody in their family was a thrower, they can

make something of themselves and continue on in college and have a

collegiate career.