Perfect Workout Split for Throwers (Shot Put and Discus)
Summary
TLDRThis 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
-
Outlines
🏋️♂️ Leg Power and General Workout Split for Throwers
The script introduces a workout plan specifically designed for athletes involved in throwing sports like discus and shot put. It emphasizes the importance of developing force within a short time frame for quick acceleration. The first key day focuses on leg power with exercises like technical coordination movements, back squats, and accessory work to improve stability and speed. The workout is structured to enhance performance in a seven-foot circle or a 2.5-meter circle, with the goal of achieving longer distances and defeating opponents.
🏋️♀️ Upper Body Power and Impulse Training for Throwers
The second paragraph delves into the upper body power training and introduces the concept of 'impulse day' for throwers. It outlines a workout routine that starts with behind the neck jerk to stimulate neural drive and is followed by exercises like bench press, dumbbell chest row, and chin-ups or pull-ups. The focus is on strength and hypertrophy, preparing the athlete for competition and enhancing hormone production. Impulse day is highlighted as crucial for learning to move heavy weight quickly, with exercises like power snatches, front squats, and skilled strength work to improve technique and acceleration.
Mindmap
Keywords
💡Workout Split
💡Leg Power
💡Upper Body Power
💡Athlete Day
💡Impulse Day
💡Plyometric Exercises
💡Hydro Weight
💡Power Elastics
💡Med Ball Throws
💡Neural Drive
💡Skilled Strength Work
Highlights
The workout is designed for discus and shot put athletes, focusing on throwing within a short time frame to develop force.
Training involves identifying the best split to build up over multiple days for faster acceleration and longer distances.
Day one focuses on leg power with technical coordination movements like power snatch or clean, followed by back squats and AB wheel exercises.
Day two is dedicated to upper body power with strength movements like behind the neck jerk and bench press.
Day three is the athlete day, emphasizing explosiveness and plyometric exercises like PVC pipe walls and bilateral/unilateral jumps.
Impulse day on day four focuses on moving heavy weight fast to improve acceleration within the throwing circle.
The workout includes supersetting exercises like back squats with AB wheel for building stability and speed.
For chest exercises, dumbbell pressing movements are recommended for strength and hypertrophy.
Explosive work with clap push-ups and medicine ball throws is suggested to finish the second day split.
Hip mobility and specific strength drills are included to transfer directly to throwing performance.
Impulse force over time is a key concept for throwers to understand for quick acceleration of the implement.
Two-box power snatch and single-leg exercises are part of the impulse day routine to practice moving weight quickly.
Skilled strength work with hydro weights and power elastics is emphasized for direct transfer to the circle.
The workout is a four-day split designed to prepare athletes for in-season competition and improve throwing distances.
Throwers are encouraged to educate themselves on the concept of impulse and its impact on throwing performance.
For personalized programming, athletes can visit throwsuniversity.com and consider their Elite training program.
The workout aims to help athletes 'drop monster bombs' by improving technique and strength in throwing sports.
Transcripts
I'm gonna give you the best workout
splits for throwing and we're gonna
start right now
[Music]
let's specify discus and shot put so if
we're looking at these two sports right
we are going to be throwing in either a
seven foot circle or what is it two and
a half meter Circle for The discus we're
going to be throwing within about two to
three seconds so there's a very short
time frame here that we need to focus on
to develop a ton of force so to do that
to accelerate these implements very
quickly we have to understand the best
means of training and that's going to
bring us into these specific splits if
we can identify the best training split
now we can build up that training over
those multiple different days which can
help lead to faster acceleration faster
acceleration with good technique leads
to longer distances which ideally leads
us to conquering and demolishing all of
our opponents first key day when we're
looking at that workout split and I will
mention right now okay this is going to
be a general workout split video if you
want us to do workout splits for
in-season workout splits for
specifically for out of season workout
splits for gaining mass or gaining power
comment down below but for this this is
going to be a very general just rule of
thumb that first day should be focused
entirely on leg power okay so we're
gonna go into the weight room day one
this is going to be after our first
session in the circle so afterwards we
get back out of the circle we go into
the weight room now we're on day one
focusing on leg power this is where
we're going to do a technical
coordination movement first okay so this
could be a power snatch full snatch a
power clean full clean one box clean
hand clean anything along these lines
let's say you do five triples then we're
gonna get into back squats this is where
we really want to build up that absolute
strength and maybe we're doing this with
uh with Dynamic trunk control work so
we're going to start to focus on like AB
wheel or something along those lines so
we're gonna do back squats three sets of
three try and push that pretty heavy
then maybe two drop sets of six to
really build up some good stability in
the knee joint really really get a
little bit quicker a little bit
twitchier and we're super setting that
with that AB wheel and then we're going
to lead into some accessory work okay so
you can focus on lower back AB whatever
you need to improve in your specific
area of throwing so that's going to be
that first key day one leg power day two
upper body power okay we want to hit in
the early parts of the Week Big Time
strength movements okay not only is this
going to enable us if we have to compete
later on in the week but it's also going
to help us get those hormones going to
get bigger to get more swole so day two
we're going to start with let's say
behind the neck jerk okay if we can push
some behind the neck trick that gets the
neural Drive rolling that gets
everything moving at a very high degree
let's say we do five sets of three five
sets of two then we get into bench press
2A will be bench press 2B let's say
we're doing a dumbbell chest row okay
something easy to train that back let's
say we're doing six total sets maybe
we're doing six sets of six we're in
more of a strength and hypertrophy phase
okay and then on the chest row we're
doing six sets of nine three a three B I
recommend sticking with some type of
dumbbell pressing movement maybe it's
alternating dumbbell bench and then on
top of that you can do some chin-ups or
some pull-ups some neutral grip pull-ups
and then we can finish out with a little
bit of explosive work let's say clap
push-ups with side Med ball throws
that's going to be that second day split
day three this is where we're going to
get into Athlete Day when we're thinking
about throwing we have to be explosive
we have to be fast we have to produce a
lot of force in a very short period of
time so we want to start off with some
PVC pipe walls let's say we get into
some type of bilateral jump some type of
unilateral jump we go through that twice
okay so we have 2A 2B bilateral and a
unilateral jump this is plyometric based
work we want to think about producing as
much force in a shorter time frame as
possible we want to be Twitchy think
about Joe Kovacs think about Ryan
krauser think about yahame Prez anybody
who's extremely explosive this is a day
where we need to work towards that type
of power output 3A 3B unilateral
plyometric with a bilateral plyometric a
bilateral plyometric movement might be
hurdle hops stair jumps double leg
bounce something like this box jumps
unilateral might be jump lunges jump
step UPS okay then we're going to finish
this off with some hip mobility work and
some specific strength drill so some
skilled strength work so we might be
using a hydro weight with a half turn we
might be using a power elastic and a
half turn anything like that that's
going to transfer directly over to the
circle and now if we're on a four day
split okay maybe we're getting closer to
the season so this is going to be a four
day split day four is going to be
impulse day so if we're in a two and a
half meter Circle or a seven foot circle
okay the main focus here is acceleration
as quickly as possible so this is going
to go down to impulse force over time
that's going to determine how quickly we
can accelerate the Implement so if we're
on impulse day that's got to be the
highlight this is the day where we're
going to learn how to move heavy weight
fast so we might start off with a two
box power snatch and maybe we do eight
doubles eight singles something like
that then we get into like single leg
front squats and we're gonna superset
that with with curl ups then we go
dumbbell benches 3A that's super set
with single leg rdls okay we're still
focusing on the intent to move things
quickly and then 4a4b we can do some
specific work some skilled strength with
some trunk work so that's again where we
might do the same thing that we did on
Athlete Day some more Hydro weight work
some more work with the power elastics
some more Med ball work to improve our
technique the absolute best workout
split for throwers leg power day upper
body power day followed by an athlete
day followed by impulse day most of you
guys have never even heard of impulse
day so try to get educated on what
impulse is and how it can impact your
throwing if you need more help with your
programming head over to
throwsuniversity.com pick up our Elite
training program today to help you drop
those monster bombs until next time guys
peace
foreign
[Music]
[Music]
Voir Plus de Vidéos Connexes
The Most Effective Science-Based Chest & Back Workout (Full Upper Body) | Science Applied
How To Train For EXPLOSIVE SPEED & POWER - Full Guide
Strength Training For Swimming
The Best Science-Based Minimalist Workout Plan (Under 45 Mins)
Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)
5 Steps to Bigger Arms in 30 Days (GUARANTEED!)
5.0 / 5 (0 votes)