Athletics - Throws
Unleash Your Throwing Potential: 12-Week Strength & Power Program
Includes:
12 Week Strength & Power Program (3 x 4-week blocks)
4 Sessions per week
Weekly set & rep progressions
Access to video demonstrations
Dominate the throwing circle and shatter your personal best with our 12-week strength and power program designed specifically for throwing athletes. Whether you're a shot putter, discus thrower, hammer thrower, or javelin thrower, this program will provide the foundation you need to maximize your performance.
Throws Needs Analysis:
Throwing events, regardless of the implement, share common physical demands. This program addresses these key areas:
Explosive Power: Throwing is a maximal power event. The program emphasizes exercises that develop the ability to generate force quickly, crucial for accelerating the implement. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Strength: A strong foundation is essential for power development. The program incorporates compound movements targeting major muscle groups, focusing on both absolute strength and relative strength (strength relative to bodyweight).
Core Stability: The core acts as the bridge between the lower and upper body, transferring power efficiently. Exercises targeting core strength and stability are integrated throughout the program.
Flexibility and Mobility: Optimal range of motion is crucial for efficient throwing technique and injury prevention. The program encourages dynamic stretching and mobility work to complement the strength training.
Technique Enhancement: While this program focuses on strength and power, proper throwing technique is paramount. Video demonstrations are provided for exercises to ensure correct form, which translates to better performance in the throwing circle. This program is designed to complement, not replace, dedicated throwing technique coaching.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for explosive throws, including core strength, lower body power, and upper body explosiveness.
12-Week Progressive Structure: Each week builds upon the previous one, gradually increasing intensity and complexity to ensure continuous improvement and prevent plateaus.
4 Sessions Per Week: Optimize your training schedule with four strategically designed workouts per week, balancing training volume with recovery to maximize your gains.
Weekly Progressions: Clear and concise weekly progressions guide you through the program, ensuring you're always challenged and making progress.
Video Demonstrations: Access a library of video demonstrations for each exercise, ensuring proper form and technique to minimize the risk of injury and maximize effectiveness.
All Levels Welcome: Whether you're a beginner looking to build a solid foundation or an experienced thrower aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Throwing Distance: Develop the raw power and explosive strength needed to add meters to your throws.
Enhanced Core Stability: Strengthen your core to transfer power effectively and improve overall throwing performance.
Reduced Injury Risk: Proper programming and exercise selection minimize the risk of injury and keep you active.
Stop just training – start performing! Invest in your throwing future and unlock your true potential with our 12-week strength and power program. Get ready to unleash your inner athlete and achieve your throwing goals.
Start your journey to throwing dominance today!
Frequently Asked Questions
What equipment do I need?
The program is based on free weights (bars, dumbbells, body-weight exercises) to prevent you from needing any machines or specialised equipment, as we understand not everyone can access these. All the equipment required will be readily available in most gyms.
Who is this program for?
The program is suitable for men and women of all ages. Some basic gym experience will be required
How long do the sessions take?
How long each session takes depends on how much rest you take, but they should take 45-90 minutes each.
What do I do if I don’t know what an exercise is?
Included in the program is a link to a video library containing each exercise included (and more). The videos give a demonstration and the relevant coaching points. If you’re not comfortable with an exercise you can swap it for an alternative. Get in contact if you need assistance.
What should I do if I can’t complete an exercise?
If you can’t complete an exercise for any reason you can either swap it for an alternative working the same muscle groups or just move on. Contact us if you need assistance with finding a suitable alternative
What should I do if I miss a session?
Missing a session isn’t the end of the world - life happens and more important things come up. If it’s a one-off, just skip the session and move on. If it becomes a regular occurrence it may be best to reduce the number of sessions you’re aiming to complete each week and extend the total duration of the program.
How should I manage holidays / a week off?
If you miss an entire week just start up again from where you left off! If you miss more than one week in a row you may want to repeat the last week you completed to build back into training before advancing to the next week’s training. If you have a significant break from training (several weeks) it would be best to start again from scratch.
What do I do once I’ve finished the program?
Once you’ve finished the program you can either start again from the beginning, find a new program from our store, or get in contact for a program custom-built for you and your goals!
If you have any other questions get in contact!
Unleash Your Throwing Potential: 12-Week Strength & Power Program
Includes:
12 Week Strength & Power Program (3 x 4-week blocks)
4 Sessions per week
Weekly set & rep progressions
Access to video demonstrations
Dominate the throwing circle and shatter your personal best with our 12-week strength and power program designed specifically for throwing athletes. Whether you're a shot putter, discus thrower, hammer thrower, or javelin thrower, this program will provide the foundation you need to maximize your performance.
Throws Needs Analysis:
Throwing events, regardless of the implement, share common physical demands. This program addresses these key areas:
Explosive Power: Throwing is a maximal power event. The program emphasizes exercises that develop the ability to generate force quickly, crucial for accelerating the implement. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Strength: A strong foundation is essential for power development. The program incorporates compound movements targeting major muscle groups, focusing on both absolute strength and relative strength (strength relative to bodyweight).
Core Stability: The core acts as the bridge between the lower and upper body, transferring power efficiently. Exercises targeting core strength and stability are integrated throughout the program.
Flexibility and Mobility: Optimal range of motion is crucial for efficient throwing technique and injury prevention. The program encourages dynamic stretching and mobility work to complement the strength training.
Technique Enhancement: While this program focuses on strength and power, proper throwing technique is paramount. Video demonstrations are provided for exercises to ensure correct form, which translates to better performance in the throwing circle. This program is designed to complement, not replace, dedicated throwing technique coaching.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for explosive throws, including core strength, lower body power, and upper body explosiveness.
12-Week Progressive Structure: Each week builds upon the previous one, gradually increasing intensity and complexity to ensure continuous improvement and prevent plateaus.
4 Sessions Per Week: Optimize your training schedule with four strategically designed workouts per week, balancing training volume with recovery to maximize your gains.
Weekly Progressions: Clear and concise weekly progressions guide you through the program, ensuring you're always challenged and making progress.
Video Demonstrations: Access a library of video demonstrations for each exercise, ensuring proper form and technique to minimize the risk of injury and maximize effectiveness.
All Levels Welcome: Whether you're a beginner looking to build a solid foundation or an experienced thrower aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Throwing Distance: Develop the raw power and explosive strength needed to add meters to your throws.
Enhanced Core Stability: Strengthen your core to transfer power effectively and improve overall throwing performance.
Reduced Injury Risk: Proper programming and exercise selection minimize the risk of injury and keep you active.
Stop just training – start performing! Invest in your throwing future and unlock your true potential with our 12-week strength and power program. Get ready to unleash your inner athlete and achieve your throwing goals.
Start your journey to throwing dominance today!
Frequently Asked Questions
What equipment do I need?
The program is based on free weights (bars, dumbbells, body-weight exercises) to prevent you from needing any machines or specialised equipment, as we understand not everyone can access these. All the equipment required will be readily available in most gyms.
Who is this program for?
The program is suitable for men and women of all ages. Some basic gym experience will be required
How long do the sessions take?
How long each session takes depends on how much rest you take, but they should take 45-90 minutes each.
What do I do if I don’t know what an exercise is?
Included in the program is a link to a video library containing each exercise included (and more). The videos give a demonstration and the relevant coaching points. If you’re not comfortable with an exercise you can swap it for an alternative. Get in contact if you need assistance.
What should I do if I can’t complete an exercise?
If you can’t complete an exercise for any reason you can either swap it for an alternative working the same muscle groups or just move on. Contact us if you need assistance with finding a suitable alternative
What should I do if I miss a session?
Missing a session isn’t the end of the world - life happens and more important things come up. If it’s a one-off, just skip the session and move on. If it becomes a regular occurrence it may be best to reduce the number of sessions you’re aiming to complete each week and extend the total duration of the program.
How should I manage holidays / a week off?
If you miss an entire week just start up again from where you left off! If you miss more than one week in a row you may want to repeat the last week you completed to build back into training before advancing to the next week’s training. If you have a significant break from training (several weeks) it would be best to start again from scratch.
What do I do once I’ve finished the program?
Once you’ve finished the program you can either start again from the beginning, find a new program from our store, or get in contact for a program custom-built for you and your goals!
If you have any other questions get in contact!
Unleash Your Throwing Potential: 12-Week Strength & Power Program
Includes:
12 Week Strength & Power Program (3 x 4-week blocks)
4 Sessions per week
Weekly set & rep progressions
Access to video demonstrations
Dominate the throwing circle and shatter your personal best with our 12-week strength and power program designed specifically for throwing athletes. Whether you're a shot putter, discus thrower, hammer thrower, or javelin thrower, this program will provide the foundation you need to maximize your performance.
Throws Needs Analysis:
Throwing events, regardless of the implement, share common physical demands. This program addresses these key areas:
Explosive Power: Throwing is a maximal power event. The program emphasizes exercises that develop the ability to generate force quickly, crucial for accelerating the implement. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Strength: A strong foundation is essential for power development. The program incorporates compound movements targeting major muscle groups, focusing on both absolute strength and relative strength (strength relative to bodyweight).
Core Stability: The core acts as the bridge between the lower and upper body, transferring power efficiently. Exercises targeting core strength and stability are integrated throughout the program.
Flexibility and Mobility: Optimal range of motion is crucial for efficient throwing technique and injury prevention. The program encourages dynamic stretching and mobility work to complement the strength training.
Technique Enhancement: While this program focuses on strength and power, proper throwing technique is paramount. Video demonstrations are provided for exercises to ensure correct form, which translates to better performance in the throwing circle. This program is designed to complement, not replace, dedicated throwing technique coaching.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for explosive throws, including core strength, lower body power, and upper body explosiveness.
12-Week Progressive Structure: Each week builds upon the previous one, gradually increasing intensity and complexity to ensure continuous improvement and prevent plateaus.
4 Sessions Per Week: Optimize your training schedule with four strategically designed workouts per week, balancing training volume with recovery to maximize your gains.
Weekly Progressions: Clear and concise weekly progressions guide you through the program, ensuring you're always challenged and making progress.
Video Demonstrations: Access a library of video demonstrations for each exercise, ensuring proper form and technique to minimize the risk of injury and maximize effectiveness.
All Levels Welcome: Whether you're a beginner looking to build a solid foundation or an experienced thrower aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Throwing Distance: Develop the raw power and explosive strength needed to add meters to your throws.
Enhanced Core Stability: Strengthen your core to transfer power effectively and improve overall throwing performance.
Reduced Injury Risk: Proper programming and exercise selection minimize the risk of injury and keep you active.
Stop just training – start performing! Invest in your throwing future and unlock your true potential with our 12-week strength and power program. Get ready to unleash your inner athlete and achieve your throwing goals.
Start your journey to throwing dominance today!
Frequently Asked Questions
What equipment do I need?
The program is based on free weights (bars, dumbbells, body-weight exercises) to prevent you from needing any machines or specialised equipment, as we understand not everyone can access these. All the equipment required will be readily available in most gyms.
Who is this program for?
The program is suitable for men and women of all ages. Some basic gym experience will be required
How long do the sessions take?
How long each session takes depends on how much rest you take, but they should take 45-90 minutes each.
What do I do if I don’t know what an exercise is?
Included in the program is a link to a video library containing each exercise included (and more). The videos give a demonstration and the relevant coaching points. If you’re not comfortable with an exercise you can swap it for an alternative. Get in contact if you need assistance.
What should I do if I can’t complete an exercise?
If you can’t complete an exercise for any reason you can either swap it for an alternative working the same muscle groups or just move on. Contact us if you need assistance with finding a suitable alternative
What should I do if I miss a session?
Missing a session isn’t the end of the world - life happens and more important things come up. If it’s a one-off, just skip the session and move on. If it becomes a regular occurrence it may be best to reduce the number of sessions you’re aiming to complete each week and extend the total duration of the program.
How should I manage holidays / a week off?
If you miss an entire week just start up again from where you left off! If you miss more than one week in a row you may want to repeat the last week you completed to build back into training before advancing to the next week’s training. If you have a significant break from training (several weeks) it would be best to start again from scratch.
What do I do once I’ve finished the program?
Once you’ve finished the program you can either start again from the beginning, find a new program from our store, or get in contact for a program custom-built for you and your goals!
If you have any other questions get in contact!
