HORSEPOWER - 9 Week Strength Training For Throwers

Nate Stout Strength & Conditioning

Track & Field
Coach
Nate Stout

This 9-week training program for throwers utilizes a traditional block training style that focuses on NO GIMMICK movements that will skyrocket your strength, increase your power, and pack on serious quality muscle mass. This program fits the high school and collegiate thrower that has intermediate experience. Through getting strong in the hard hitting compound lifts, explosive jumps, and speed work you will be prepared to throw BOMBS.

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Increased Strength & Power
You will train the lifts needed for huge throws & big lifts
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Decreased Risk Of Injury
Features a focus on knee, ankle, back, shoulder, & elbow health. Add body armor (aka muscle mass) to make your body resilient
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Total Body Resilience
Develop strength in deep range positions, express force in multiple planes of motion, and eliminate common weaknesses
Features
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Programming 4 days per week
Training for throwers that want to get bigger, stronger, and faster!
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Delivered through TrainHeroic
Equipment
Required
Free weights // Bands // Landmine // Boxes
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

Hang Clean

4 x 3 @ 60, 60, 65, 65 %

B

Front Squat

5 x 3 @ 65, 65, 65, _ , _ %

C1

DB Step Up

3 x 8

C2

Skaters

3 x 5

C3

Isometric Lunge Hold

3 x 1 @ 20

Monday
Week 1 Day 2

A

Bench Press

4 x 5 @ 70 %

B

DB Bench Press

6 x 10

C

1-Arm DB Row

3 x 12

D1

DB Wrist Curl

3 x 10

D2

Plate Pinch Grip Hold

3 x 0:20

Wednesday
Week 1 Day 4

A1

Deadlift

6 x 3 @ 65 %

A2

Jump Squat

6 x 3

B1

Landmine Bar Twist

3 x 8

B2

Suitcase Carry

3 x 20

B3

Back Extension

3 x 15

Thursday
Week 1 Day 5

A

Overhead Press

5 x 5 @ 70 %

B

Weighted Strict Pullup

3 x MAX

C1

Band Face Pull

3 x 20

C2

DB Lateral Raise

3 x 20

Coach
More from Nate Stout Strength & Conditioning
coach-avatar Nate Stout

Head Strength Coach at The Underground Strength Gym Former Assistant Strength Coach at Ashland University MS, CSCS, SSPC 17 years of training experience

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HORSEPOWER!!

HORSEPOWER features tried and true training that will support your goals in the ring. Become a conductor of power with me, today!

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FAQs
How advanced do I need to be for this program?
The athlete should have a basic understanding of the front squat, bench press, hang clean, deadlift, and overhead press
Will this program increase my overall athleticism?
Yes, HORSEPOWER focuses on strength through the big lifts, explosive strength through jumping and speed strength exercises, and functional hypertrophy through the repetition method.

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HORSEPOWER - 9 Week Strength Training For Throwers
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