Elite Shot and Disc Training Program - Max Out

Max Out

Indoor Program 1 (December)

You’ve been training hard all fall, pushing your weights and gaining a ton of strength. The results have shown on your sets of three and five, but you have yet to attempt a big one rep max. In the Max Out program, you will continue to develop strength for the first three weeks, dialing in your proficiency in each lift before testing on the last week. We break down the exact number of reps you should do to warm up before taking attempts at your highest weights as well as the safety precautions you should follow.

The Throws U Elite Training Program for shot put and discus throwers is a pre-made program written exactly like the programs we make for our national and world-class throwers, from the high school to post-collegiate level.

The program includes:

• Individual throwing programs for:
  • Throwers that compete in both shot and disc
  • Throwers that only compete in shot
  • Throwers that only compete in disc
• The throwing prescription includes:
  • What types of throws to take
  • How many throws to take
  • Which implements to throw (intuitive implement conversion chart included)
• Lifting program
  • Snatch, clean, jerks and variations
  • General strength lifts
  • Accessory/injury prevention exercises
• Special Strength exercises
• Mobility exercises
• Warm ups for both before lifting and before throwing

The training program is meant to be done 5-6 days per week, and last 4 weeks. The program is periodized for the specific point in the season and training year.