Get In Shape

Off Season Program 1 (June)

How well you are going to do next track season will be determined by the work you put in right now. There is no off-season in throwing, there are just different forms of training. Don’t get scared by the name of this program though... we are not in the business of making you run long distances and doing endless cardio work. Our goal is to get you in shape for THROWING, because guess what, you’re a THROWER and not a runner. This program will get you in shape to hit huge lifts in the weightroom and improve your ability to take a higher volume of throws in the circle. We also throw in some higher intensity cardio work to round out your athletic profile. With this program you will get in shape while getting big and developing your throws simultaneously!

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.