Elite Shot and Disc Training Program - Squat Foundation

Squat Foundation

Pre Season Program 1 (September)

Squats are the most fundamental indicator of leg strength. If your squat numbers are high, you will have a foundation over which you can apply technique and power in order to produce big throws. In this program, both your back squats and front squats will be pushed with a variety of rep schemes such as the brutal cluster squats. In addition, you will improve your squat depth and posture with our specific squat variations and mobility exercises. Just like two of our high schoolers this year who hit 500+ full depth back squats, your numbers will blow up along with your upper body power and throwing volume. Get ready to push yourself to the limit and build a powerful and functional strength foundation!

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.