Elite Shot and Disc Training Program - Summer Swole

Summer Swole

Off Season Program 2 (July)

Are you ready for one of the most challenging programs of the year? Are you ready to blow up your arms, quads, and abs with lots of volume for hypertrophy? Are you ready to get swole? There is no better time than the summer months to pack in a ton of volume while you’re in the off-season, slapping on muscle while simultaneously molding your body to the throw. We’ll give you a heads up, it will be hard to finish some of these workouts the first week if you’re pushing your weights. Don’t worry, that’s not a bad thing, and actually apart of the plan. The goal is by sticking it through until the 4th week that you will have mastered the program, that you will able to finish every set, and that you will get huge in the process. Always keep in mind that good nutrition and adequate protein consumption is key to recovery and muscle growth.

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.