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Elite Shot and Disc Training Program - Drills and PRs

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Drills and PRs

Indoor Program 3 (February)

Set your sights on your PR with this program, which is designed for a direct transfer to big throws. Indoors is ramping up with some meets going on around the country, but even if you can only do mock meets, everybody is eager for big throws. Drills are a primary focus of the program, which will help to iron out any stubborn technical movements that you have been struggling to master. In addition, the strength program is targeted at specific strength exercises that will have a direct transfer to powerful throws.

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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