Shot Put and Discus
Take control of your training with our proven throwing and strength program!
Be apart of the Team that has produced:
What Do You Get?
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.
Stop guessing on what you should be throwing! We will provide you with the optimal implement weights to throw, the types of throws to take, and how many throws to take per session. We have specific prescriptions for shot and disc throwers, shot only, and disc only throwers.
Our strength program will build you incredible strength with exercises and set/rep schemes that we have tested and proven on our national and world-class throwers. The strength program follows our yearly periodization scheme to optimize your development at each stage in the year.
Every world-class thrower is proficient in the Olympic lifts. We incorporate the snatch, clean, and jerks into our programs as the primary method of developing explosive power while fine-tuning your technical ability, mobility, and balance.
Special strength is our term for drills and strength exercises that correlate directly to the throw. Discover new exercises that will improve your technique while simultaneously building strength.
Improving mobility is one of the underutilized aspects of training among throwers. Improve your range of motion and power output with our thrower specific mobility exercises. In addition, we provide warmups for both throwing and lifting!
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!
Each program you buy fits precisely into our yearly plan
We design each of our programs based on our yearly periodization chart. Our periodization plan follows an undulating volume/intensity curve that we have dubbed “Parabolic Periodization”. The plan will take you through the pre-season and competitive season for the typical high school and collegiate track season in the United States.
In Parabolic Periodization, as volume raises, intensity lowers, and vice versa. This allows recovery and adaptation to occur in one system while the other system continues to develop. At the beginning of the year and off-season, training trends towards higher volume. Conversely, towards the end of the year and the competitive season, training trends towards higher intensity before the final peak in preparation for championship season.
Example Training Day
Easy to understand template and distance/weight tracker
What else do you get??
6 Training Days
Videos of Every Exercise
Daily and Weekly Schedule
In-depth Program Explanation
Implement Weight Conversion Chart