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Elite Shot and Disc Training Program - Athlete Builder

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Athlete Builder

Outdoor Program 2 (April)

With the spring season is underway, it is the point in the year where throwers need to be developing speed, body awareness, and explosiveness to be in the best shape possible in the circle. That’s where plyometrics come into play. Plyos take the raw explosiveness of the athlete and transform it into functional movement. The better throwers become at making controlled and precise movement during the plyometrics in training, the better they will transfer those skills to the circle. This program is filled with plyometrics not only for the lower body but the upper body also. Along with our primary strength movements and throws, this program will get you feeling like an athlete and start smashing throws in competition.

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.

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