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Elite Shot and Disc Training Program - Rotational Strength

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Rotational Strength

Outdoor Program 1 (March)

No other sport demands as much ability to develop power on the rotational plane as throwing. In fact, many other sports hardly require it. That is why it is so important for throwers to train rotational movement, to develop a part of their musculature often untapped. If you can be powerful rotating, accepting and delivering forces across the torso and core, you will be able to throw at an entirely different level. Many of the advantages experienced throwers have is that they have built a foundation in rotational strength, so there is no better time to get started than now!

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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