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Elite Shot and Disc Training Program - Olympic Lift Perfection

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Olympic Lift Perfection

Pre Season Program 2 (October)

The Olympic lifts (the snatch and the clean and jerk) are fundamental to throws training. If you want to be an elite thrower, you must be proficient in the Olympic lifts. They are key to building explosive power, athleticism, stability, balance, and overall strength. If you struggle with the Olympic lifts or are looking to step up your technique and weights to the next level, this program will help you do so with instructional videos and precise lift variations. Your upper body will also be challenged with this strength program, and your throws will be honed in with our prescribed implement weights and throw variations. Don’t settle for the ordinary when you can learn to train like the best!

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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