Entry Level Program Month 3

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This program is made to be utilized by individual throwers as well as coaches with athletes who have a range of lifting experience. This is the third of 3 programs!

You have been making huge improvements in your strength and throws, breaking your body down and building it back up again over and over again. Now is the point where you will see the reward of your work and your body will come to full realization of the neuromuscular development it has undergone. This program is great for the end of the season where there are a lot of big meets in a row since each week tapers down a bit at the end of the week. Plan your biggest meet for the end of week 4 so you are ready to hit a monster throw when it matters!


Our Entry Level Program is made specifically for throwers who have less than 3 months of lifting experience or are not unaccustomed to Olympic lifting. The program will give you some exposure to snatches and cleans while building a strength foundation to start tossing bombs! Also included is a No Weightroom practice program in case you don't always have access to a weightroom (However we strongly suggest getting in a weightroom for all lifting days).


The Entry Level Program is designed to push and strengthen throwers with a range of lifting experience, while giving them all a little exposure to the Olympic lifts. Since some teams do not have access to a weightroom, we included a practice layout with lifting that can all be done at the throwing circles. The strength exercises utilize some light dumbbells and medicine balls, but does not require a weightroom. Although we strongly encourage throwers to lift in a weightroom, the second program will allow a coach to be flexible and still get good strength work in if they do not have access to one.


  • Throws specific warm up
  • Throwing prescription (How many throws and which type of throws to take)
  • 5 day Lifting program
  • Special strength exercises
  • Mobility exercises

No Weightroom Practice Program

  • Complete 2-hour throws practice layout (4 days)
  • Throws specific warm up
  • Number of throws to take
  • Strength program to be done without a weightroom
  • Special strength exercises
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