Perfect Workout Split for Throwers (Shot Put and Discus)

Summary

This workout plan is tailored for discus and shot put athletes, focusing on developing explosive power within a short time frame. It consists of four targeted days: leg power day with weight room exercises for strength, upper body power day with strength movements and dumbbell presses, athlete day for plyometric training and speed, and impulse day to learn moving heavy weight fast. The script suggests specific exercises and sets for each day, aiming to improve throwing distance and technique.

Takeaways

• 🏋️‍♂️ The workout split is designed to enhance throwing performance in discus and shot put by focusing on leg power, upper body power, athlete-specific movements, and impulse generation.
• 🔍 Day one is dedicated to leg power, starting with technical coordination movements like power snatch or clean, followed by heavy back squats and dynamic trunk control exercises like AB wheel.
• 💪 Day two focuses on upper body power with big strength movements like behind the neck jerk and bench press, aiming to stimulate hormone release for growth and muscle building.
• 🤸‍♂️ Athlete day, or day three, emphasizes explosiveness and speed with plyometric exercises like bilateral and unilateral jumps to mimic the quick force production required in throwing.
• 🚀 Impulse day, typically day four, is about learning to move heavy weights quickly to improve acceleration, which is crucial for throwing implements over longer distances.
• 📈 The workout is structured to build up training over multiple days, leading to faster acceleration and better technique, ultimately defeating opponents.
• 👨‍🏫 There are options for different types of workout splits, including in-season, out-of-season, mass gaining, and power gaining, which can be specified based on user needs.
• 🔄 The script suggests supersetting exercises to maximize workout efficiency, such as combining back squats with AB wheel and dumbbell bench with single-leg RDLs.
• 🧠 Understanding the concept of impulse and its impact on throwing is highlighted as important for athletes looking to improve their performance.
• 🌐 For more personalized programming, the script directs viewers to ThrowsUniversity.com for an Elite training program to enhance their throwing abilities.
• 🎯 The workout split aims to develop a high degree of force in a short timeframe, which is essential for the rapid acceleration of implements in throwing sports.

Q & A

What is the main focus of the workout split described in the script?

The main focus of the workout split is to develop leg power, upper body power, athlete-specific explosive movements, and impulse day training for throwers, specifically for sports like discus and shot put.

What are the two sports specified in the script for the workout routine?

The two sports specified are discus and shot put.

What is