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

Outlines

00:00

🏋️‍♂️ 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.

05:02

🏋️‍♀️ 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.

Keywords

💡Workout Split

A workout split refers to the division of different types of exercises over multiple days, aiming to target various muscle groups and training goals systematically. In the video's context, it is about organizing training sessions for athletes involved in throwing sports like discus and shot put, to improve their performance through specific exercises on designated days.

💡Leg Power

Leg power is the strength and force generated by the leg muscles, which is crucial for athletes in throwing sports as it contributes to the power of their throws. The video emphasizes the first day of the workout split focusing on leg power, including exercises like back squats and AB wheel to build stability and explosiveness in the legs.

💡Upper Body Power

Upper body power involves the strength and force generated by the muscles of the chest, shoulders, and arms. The script mentions the second day of the workout split being dedicated to upper body power, with exercises like behind the neck jerk and bench press to enhance the throwing power of the athletes.

💡Athlete Day

Athlete Day in the script refers to a specific day in the workout split dedicated to exercises that mimic the movements and demands of the sport, focusing on explosiveness and speed. The video describes exercises like PVC pipe walls and various jumps to develop the athletes' ability to produce force quickly, as required in throwing sports.

💡Impulse Day

Impulse Day is a novel concept introduced in the script, focusing on the ability to move heavy weights quickly, which translates to rapid acceleration of the throwing implement. The exercises on this day, such as two-box power snatch and single-leg front squats, are designed to teach athletes how to generate high force over a short period.

💡Plyometric Exercises

Plyometric exercises are a type of high-intensity training aimed at increasing muscle power and explosiveness. The script mentions plyometric work on Athlete Day, including bilateral and unilateral jumps, to enhance the athletes' ability to produce force quickly, which is essential for throwing sports.

💡Hydro Weight

A hydro weight is a type of training equipment filled with water, used to add variable resistance to exercises. In the video, hydro weights are suggested for skilled strength work to improve technique and transfer the training directly to the throwing circle.

💡Power Elastics

Power elastics, or resistance bands, are used in training to provide resistance and improve strength, speed, and power. The script includes power elastics in the workout to help athletes develop the explosive power needed for optimal throwing performance.

💡Med Ball Throws

Med ball throws involve using a medicine ball as a tool for explosive exercises, often used to improve core strength and power. The video script includes med ball throws as part of the upper body power day to enhance the athletes' throwing power.

💡Neural Drive

Neural drive refers to the ability of the nervous system to activate muscle fibers, which is critical for generating force and speed in athletic movements. The script mentions behind the neck jerk as an exercise to get the neural drive rolling, indicating its importance in activating the muscles for powerful throws.

💡Skilled Strength Work

Skilled strength work involves exercises that not only build strength but also improve the technique and skill specific to an athlete's sport. The video script discusses the inclusion of skilled strength work like hydro weight and power elastic exercises to directly impact the athletes' throwing abilities.

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

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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

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