Shot putter Scott Danberg, 45, outlines his training for the 2008 Paralympics

As a child, Paralympic medalist Scott Danberg purposely steered clear of sports. In fact, Danberg did not discover his abilities until debuting -- at the advanced age of 23 -- on the Hollywood Shorties, an exhibition basketball and baseball team founded by Billy Barty, a well-known actor with dwarfism. "Like most people of short stature, I really shied away from any type of organized sports in junior high and high school," said Danberg, 45, who is 4-feet, 8-inches tall and was born with dwarfism.

But while living in Los Angeles in 1985, he heard of a basketball and baseball team solely for dwarfs and decided to try out. The decision changed his life. "I came out and really just had a natural ability," Danberg said. On the team he gained confidence as an athlete, met his wife, Pamela, the team's pitcher, and ultimately decided to pursue a career in fitness.

Through the Shorties, Danberg also discovered the Little People of America (LPA). At an LPA national convention in 1986 Danberg got his first taste of the shot put. Two years later he qualified for the US Paralympics Track and Field squad, winning a silver medal in javelin at the 1988 Paralympic Games in Seoul. The Paralympic Games, established for athletes with physical, mental and sensorial disabilities, are a multisport event that follows the Olympics every four years. "I feel I've always been stronger than my peers and when you combine that strength with speed it makes for good throwing," Danberg said. "I also like the emotional and physical intensity of throwing the shot."

Danberg has competed in three Paralympic Games, and in 1998 set world records in javelin, shot put and discus at the International Paralympic World Championships. Most recently, Danberg won the gold medal in shot put at the 2007 Parapan American Games in Rio, throwing his personal best and setting a world record. He is currently aiming for the 2008 Paralympic Games in Beijing, where he hopes to take home a gold medal in shot put.

"I really am fortunate that my place of employment serves as my own Olympic training center," said Danberg, who is the director of spa and fitness at the Pritikin Longevity Center and Spa, a resort for weight loss and health improvement in Aventura, Fla. "Aside from a state-of-the-art gym, I have nutritionists, doctors, physical therapists on staff -- all these experts at my disposal."

Here's a typical training week -- each workout is preceded and followed by 15 minutes of stretching:

Monday
After work Danberg walks from his office to the gym upstairs for two hours of weight training. After stretching, he starts with five sets of power cleans -- aggressively lifting a barbell from the floor and curling it up to his shoulders -- gradually increasing weights to a maximum of 110 pounds, and decreasing the number of repetitions in each set. Next, he does five sets of one-legged squats, lifting a maximum of 95 pounds. Then, he does five sets of upright rows, using a barbell and lifting a maximum of 110 pounds. Next, using an aerobic stepper and carrying a 95-pound barbell on his shoulders, Danberg does step-ups, completing four sets of six repetitions on each leg. Then it's on to the cable machine for three-way shoulder raises -- three sets of eight repetitions at 20 pounds, alternating between front lifts, side lifts and rear lifts. Next it's the cable machine with a series of regular and side crunches using a medicine ball, holding the ball over his head for some sets and resting it on his chest for others. He finishes up with several sets of an indoor shot put drill, throwing a 6-pound ball against the wall. "I'm working on release technique, concentrating on keeping my elbow high."

Tuesday
Today Danberg heads to a track around 1 p.m. to drill for two hours with his competition shot, a 4 kg (8.8 pound) ball. His goal is to throw at 80 percent of his competition intensity. He warms up with three sets, eight repetitions each, of overhead throws, starting in a squat position and throwing the ball overhead behind him. Then he does three sets, 10 repetitions each of stands -- "I'm in the shot put ring and my focus is working on my release, the flicking of the wrist." Next, Danberg does two sets of 10 full throws without the ball, to work on his glide (the motion a shot-putter makes when he steps back to throw). Then he does three sets of eight full throws with the ball. He finishes up with 30 minutes of intervals, running at high intensity for 1 minute, low-intensity the next minute.

Wednesday
A rest day.

Thursday
Danberg heads upstairs to the Pritikin gym at 5:30 p.m. for a two-hour weight-lifting session. He focuses on chest muscles. He starts with five sets of one-arm dumbbell snatches -- crouching in a squat position, he explosively lifts a 30-pound dumbbell, using his legs and hips, finishing in standing position with his arm outstretched. Then he moves on to several sets of 185-pound incline bench presses and weighted pull-ups. Next, he lifts dumbbells on the bench, completing six sets at a maximum of 60 pounds. Danberg finishes with four sets of incline bench flys and three sets of push-ups, resting his hands on the stability ball and feet on the bench for three sets, five repetitions each.

Friday
Today Danberg needs a partner for his two-hour medicine ball workout, so he heads to the track with his 17-year-old son, Jack. Alternately using 6- and 8-pound medicine balls, he does 30 overhead throws, using two different positions; 30 side throws, releasing the ball from each hip in a twisting motion; and 15 chest passes. Then he does kneeling side throws, a set of eight overhead circles -- holding the ball over his head he makes a circular motion with his hip and then throws the ball. He does a set of 20 trunk twists while holding the ball. Danberg then sits to do 15 more trunk twists, keeping his legs off the ground. Then, lying on the ground, he lifts the ball over his head, bringing his feet to meet the ball 20 times, and does a set of 15 exercises holding the ball on his chest and then sitting up to throw it. Next he does 20 sit-ups, holding the ball over his head. He finishes up with 30 minutes of interval sprints on the bleachers.

Saturday
Danberg heads to the Pritikin gym for a lighter weight workout. He starts with snatch pulls -- aggressively pulling a 65-pound weight off the floor for four sets of five repetitions. He does five sets, five repetitions each on the leg press machine, increasing to a maximum weight of 230 pounds. Next, Danberg does four sets, five repetitions each of a modified military press, using a 55-pound dumbbell. To strengthen his lower back, he does four sets, six repetitions each of "Good Mornings" -- standing with knees slightly bent, he bends at the waist to lift a barbell (maximum 105 pounds). He finishes with floor exercises and planks to strengthen his back.

Sunday
Danberg returns to the track with his competition shot. He completes two sets, eight repetitions each of overhead throws; then, three sets, six repetitions each of stands; and three sets, 10 repetitions each of throws, focusing on his release and positioning of his non-throwing arm. He ends the drill session with three sets of six double leg hops, which are basically back-to-back long jumps. He finishes his workout by running intervals for 20 minutes.