In this episode, Joe and Ashley return to share the raw, honest side of life beyond the ring. They open up about the grief of losing a close friend, how it’s impacted training, family, and perspective. Plus, updates on Joe’s season, Prefontaine prep, new adventures with chickens, sourdough, and big plans for THROvacs camps and facilities. Subscribe, listen, and join us on this journey of growth, healing, and throwing. Got questions? Message us on Instagram @THROvacs.

THROvacs Podcast Ep. 10 – Behind the Scenes at the Prefontaine Classic + Warm-Up Throw Talk, Women’s Shot Put Evolution, & Ashley’s Surprise 10K RaceIn this jam-packed episode of the THROvacs Podcast, Joe and Ashley Kovacs break down their trip to the 50th Prefontaine Classic—arguably one of the best meets they’ve ever experienced.Joe reflects on his season-best throw of 22.48m, the energy of the stadium, and why this meet may be setting a new bar for professional track & field events. The duo also addresses the buzz surrounding Joe’s viral warm-up throw and sets the record straight with honesty and humor.Ashley shares her spontaneous decision to jump into a 10K road race with just 20 minutes to spare—how she got registered, what she felt during the run, and why moments like these remind us to love the process and the people we share it with.Plus, you’ll hear:What makes Diamond League meets so uniqueThoughts on the explosive rise of women’s shot put and why a 21-meter throw is coming soonWhy Joe believes we're in a new golden age of shot putting—and why technique isn't one-size-fits-allTraining tips, warm-up strategy debates, and the reality of being a pro thrower with bills to payA peek into their backyard training with Olympic medalist Tom Walsh and the full-circle moments that remind them why they love this sport💥 Whether you're a throws nerd, coach, athlete, or just love hearing real stories behind elite performance, this episode delivers on every level.🎯 Visit www.THROvacs.com to shop our gear and sign up for upcoming camps.

THROvacs Podcast Ep. 8 — The Art of Focus: Balancing Family, Training & Performance

In this episode of the THROvacs Podcast, Joe and Ashley Kovacs wrap up their final days of training camp in Hawaii and dive deep into one of the most important topics for athletes, coaches, and families alike: focus.

They open up about how their focus has evolved over the years—moving from life at the Olympic Training Center to raising twin toddlers while juggling elite-level training, coaching, business, and real estate. From how Joe stays locked in during a championship season to Ashley’s perspective as a former collegiate coach, they explore the real-life challenges of staying intentional, adaptable, and driven.

You'll hear:

• How to prioritize focus during different phases of the season

• The mental shift between training mode and competition mode

• The balance of performance goals vs. family responsibilities

• Why self-awareness and emotional focus are just as important as physical readiness

• What coaches can do to tailor their approach for different athletes

• The power of intentional routines and how experience shapes performance

Whether you're a young thrower trying to make your conference team or a pro aiming for the podium, this episode will challenge you to reflect on how your actions reflect your goals.

🎧 Subscribe for more insights, training tips, and behind-the-scenes moments from the THROvacs family.

➡️ www.THROvacs.com
📍 Where throwing and the Kovacs family collide.

Episode 6 – Training Environment | The THROvacs Podcast
Hosted by Joe & Ashley Kovacs
🎙️ Where our passion for throwing and the Kovacs family collide.

In this episode of the THROvacs Podcast, we’re coming to you from Hawaii, where we're kicking off an early-season training camp that’s become a game-changing tradition for our family and performance.

We dive deep into the power of your training environment—how the people, mindset, structure, and energy around you can shape your success. Joe shares stories from his early career, lessons from the Olympic Training Center, and how the right training partners helped him rise. Ashley brings the coach’s perspective, breaking down what builds (and breaks) team culture and discipline.

We also unpack:

• How to create purpose-built training spaces

• Why structure and reverence elevate performance

• What “finding a way” really looks like

• The long list of people who helped get us here—and why it matters to say thanks

Whether you're an athlete, coach, or just someone chasing excellence, this episode is packed with insight into what makes a champion beyond the medals.

👉 Drop a comment with your favorite takeaway, and don’t forget to subscribe if this episode hits home.

Mahalo for listening and see you in the next one!
#THROvacsPodcast #JoeKovacs #AshleyKovacs #TrainingEnvironment #ShotPut #TrackAndField #Throwers #FindingAWay #FamilyAndFocus

🎙️ THROvacs Podcast Ep. 5 – PERSPECTIVE: How to Train, Peak, and Win When It Counts

Hey everyone! Joe and Ashley Kovacs here with Episode 5 of the THROvacs Podcast – where our passion for throwing and the Kovacs family collide.

This episode is all about PERSPECTIVE – how your mindset, training decisions, and long-term vision shape your success in throwing... and in life.

We dive into questions from our community and cover topics like:

• Why Joe skips the indoor season (and how that decision has paid off)

• Building a system that raises your minimums year after year

• The difference between chasing PRs vs. consistency

• What young throwers and college athletes should focus on for growth

• Emotional burnout, expectation management, and how perspective evolves

• Why not every video on the internet should change your technique

Whether you're a high school athlete, a college coach, or someone chasing big goals, this one’s for you.

🔔 Make sure to LIKE, COMMENT, and SUBSCRIBE — we’re growing this community and dropping gear soon for our ThrowFam!

📩 Got questions or topics you want us to hit next? DM Ashley on IG or drop them in the comments.

Thanks for listening — let’s keep

THROvacs Podcast #4 | Finding Balance: Training, Family & Life Beyond the Ring 🎙️💪

Hey everyone! Joe & Ashley Kovacs here for THROvacs Podcast #4 – where our family life and passion for throwing collide!

This episode is all about BALANCE – how we juggle training, competing, coaching, parenting, and even our growing real estate portfolio. We break down what it really takes to succeed at the highest level, the importance of mental fitness, and the reality of being a professional thrower in a sport with no safety net.

📌 Topics we cover:
✅ Life Updates: Coaching Chinese athletes, traveling for meets, and attending the Arnold Classic
✅ Balancing Priorities: How we manage training, coaching, and raising twins (and yes, Joe changes diapers!)
✅ Pressure & Performance: Why competing at the highest level requires mental fitness, not just mental health
✅ Lessons from the Pros: What we’ve learned from competing against the best in the world
✅ The “Squeeze” Factor: Why some athletes thrive under pressure while others crumble

We also share some behind-the-scenes stories from training, how we navigate the unpredictable world of pro track & field, and what’s next for THROvacs.

🔥 Like, comment, and subscribe! Let us know what topics you want to hear in future episodes!

#THROvacs #Podcast #Balance #ShotPut #TrackAndField #MentalFitness #Throwers #Olympics #JoeKovacs #AshleyKovacs

The THROvacs Podcast: The Journey and Importance of Strength in ThrowingJoin Joe and Ashley Kovacs in the third episode of The THROvacs Podcast, where they dive deep into their journey with strength training and its crucial role in the throwing community. They discuss their personal experiences, starting from Joe’s initial struggles in high school weight rooms to his remarkable growth in strength. Ashley shares insights into her own strength journey, the importance of lifting culture, and the dynamics of men and women training together. They emphasize the significance of strength as an asset, debunk myths about being 'too strong,' and highlight the importance of proper technique and safety in lifting. Perfect for athletes and coaches looking to harness the power of strength training in their sport.00:00 Welcome to the THROvacs Podcast00:34 Diving into Strength Training01:18 Early Experiences in the Weight Room02:53 The Journey of Improvement05:23 Ashley’s Introduction to Weight Training08:01 The Importance of Weight Room Culture13:16 Challenges and Motivations in Training17:56 Combining Throwing and Lifting Programs20:38 Gender Dynamics in the Weight Room27:40 Exploring the Unique Culture of Track and Field Weight Rooms28:37 The Influence of Football Weight Room Culture29:02 Judd Logan's Impact on Weight Training30:15 Debunking the Myth: Can You Be Too Strong?31:01 The Power Index and Its Importance32:02 Strength as an Asset in Sports35:48 The Importance of Proper Lifting Techniques46:00 The Role of Systems in Strength Training55:38 Identifying and Strengthening Weaknesses57:23 Conclusion and Final Thoughts

THROvacs Podcast | Episode with Olympian Discus Thrower Joe Brown

In this episode of the THROvacs Podcast, we sit down with Olympian discus thrower Joe Brown to dive into the mindset, training, and experiences that have shaped his career. We discuss everything from technique breakdowns to the highs and lows of elite competition, along with the lessons he's learned along the way.

Whether you're an athlete, coach, or just a fan of the throws, this episode is packed with insights you won't want to miss!

🎯 Topics Covered:
✅ Joe Brown’s journey to the Olympics
✅ Training strategies & technical insights
✅ Mental approach to competition
✅ Advice for up-and-coming throwers

💬 Drop your questions in the comments, and let us know who you'd like to see on the podcast next!

🔔 Don't forget to like, subscribe, and hit the notification bell for more throwing content!

#THROvacs #DiscusThrow #Olympian #Throws #Podcast

In the inaugural episode of the 'THROvacs Podcast,' Joe and Ashley Kovacs introduce their new venture, combining their family life with their passion for throwing. They share their personal journeys into the sport, highlighting influential moments and people that shaped their careers. Joe recounts his early years at Bethlehem Catholic High School and his inspirations, like Jeff Kosis and Casey Herstich, while Ashley shares her story of transitioning from basketball to track and being influenced by local throwing legend Judd Logan. They discuss the pure competition and accountability inherent in track and field, the life lessons learned from the sport, and their ongoing commitment to giving back through coaching camps. The episode also previews future podcast topics, including technical advice, personal stories, and updates on their lives as parents and athletes.00:00 Introduction to the Throwbacks Podcast00:25 Joe's Journey into Throwing03:16 Ashley's Throwing Beginnings05:15 The Influence of Family and Coaches05:48 Discovering Passion and Potential07:37 The Purest Sport: Track and Field14:58 The Reality of Competition16:46 The Journey and Lessons Learned24:49 The Cycle of Achievement and Its Impact25:14 High School Competitions and Lessons Learned26:18 The Mentality of Success28:18 Taking Accountability for Outcomes34:18 The Importance of Preparedness36:35 Hosting and Impact of Track Camps43:22 Reflections and Future Plans46:27 Conclusion and Contact Information