The Big Peak

Outdoor Program 3 (May)

Championship season is here! You have put in the work, and now it is time to see the fruit of your labor. How can you optimize your training to be confident that you will hit the biggest marks when it matters? With this peak program, your body will enter the realization phase of training, making you feel fresh, explosive, and ready to smash some big throws. The program pulls way back on the volume and focuses on explosive and throws specific movements that will transform you into peak shape.

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.