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Elite Shot and Disc Training Program - Specific Strength

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Specific Strength

Off Season Program 3 (August)

Specific strength is a type of exercise that has a high transfer to the throw. The advantage of these exercises is that you can focus on technique while building strength and explosiveness all directly related to movements you will make in the circle. In this program we incorporate over a dozen special strength exercises into the workouts, maximizing the effect of your strength training directly on the throw. Although you will find many new and unique exercises, they are all built around a core base of lifts to round out your strength profile. The program incorporates high-intensity movements, pushing you heavier on the general lifts while dialing in your core explosiveness and stability. Be sure to focus on technique and precise movement on every throw and exercise before ramping up to hit some big distances and weights!

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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