Elite Throws Performance
Impact S-P
Track & Field, Strength & Conditioning, MobilityElevate your performance in the ring this season with our 16-week comprehensive, throws specific, strength and power program. Specifically engineered for high school discus and shot put athletes, this curriculum bridges the gap between technical skill and physical capacity, providing the structural foundation necessary to generate maximal force and velocity. This program is broken down into 3 distinct phases, all directing you towards a more dominant out-door season this year!
In the throwing world, raw strength is only useful if it is explosive and transferable. This program moves beyond generic "bodybuilder" splits, and instead focuses on movement quality, sport-specific strength, stability, and power required to dominate the discus and shot put. Whether you are looking to maximize your force production or simply build a more durable body for the long season, this 16-week plan provides the exact roadmap you need to unlock your full potential.
Prep
A
Thrower Warm-Up
Place 2 cones 15yds apart and complete each of the following movements/stretches for the designated distance, reps, or time shown. A. Jog & Backpedal - 15yds and back 2x B. Shuffle - 15yds and back C. Walking Quad Stretch - 15yds D. Hamstring Scoops - 15yds E. High Knees - 15yds F. Buttkicks - 15yds G. Knee Hug to Lunge - 15yds H. Perfect Stretch - 5x each side I. Calf Stretch w/ Rocking - 20s each side J. Kneeling Reachbacks - 10x each side K. Kneeling 5yd Sprints - 2x
B
Broad Jumps
3 x 1
C
Trap Bar High Pull
3 x 5
D1
Back Squat
5, 5, MAX
D2
90-90 Hip Mobility
3 x 3
E1
1-Leg Glute Bridges
3 x 8-12
E2
Copenhagen Plank
3 x 0:20
E3
Straight Leg Back Extension
3 x 10
F1
Med Ball Toe Touch
3 x 10-15
F2
Band Anti-Rotation
3 x 20
Recovery
G
Lower Body Mobility Routine
Do each of the following exercise for prescribed reps/time: A. Downward Dog to Cobra - 12 reps (6 each position) B. 90/90 Hip Mobility - 45-60s each side C. Frog Pose - 60s D. Sciatic Flossing - 10ea E. Couch Stretch - 60s each side F. Glute Stretch - 45s each side G. Calf Stretch - 30s each side
Prep
A
Thrower Warm-Up
Place 2 cones 15yds apart and complete each of the following movements/stretches for the designated distance, reps, or time shown. A. Jog & Backpedal - 15yds and back 2x B. Shuffle - 15yds and back C. Walking Quad Stretch - 15yds D. Hamstring Scoops - 15yds E. High Knees - 15yds F. Buttkicks - 15yds G. Knee Hug to Lunge - 15yds H. Perfect Stretch - 5x each side I. Calf Stretch w/ Rocking - 20s each side J. Kneeling Reachbacks - 10x each side K. Kneeling 5yd Sprints - 2x
B
Sprint
3 x 10
C1
landmine squat press
3 x 4
C2
Seated Box Jump
3 x 2
D1
Barbell Bench Press
5, 5, MAX
D2
Underhand Pulldown
8, 8, MAX
D3
Band Pull Apart
3 x 10
E1
DB Curl and Press
3 x 8-12
E2
DB Side Raise
3 x 10-15
E3
Any Tricep
3 x 10-15
Recovery
F
Upper Body Mobility Routine
Do each of the following exercise for prescribed reps/time: A. Cat-Cow - 10 reps (5 each position) B. Chest Stretch - 30s each side C. Lat Stretch - 30s each side D. T-Spine - 10 reps each side E. Prayer Stretch - 10 reps (1s Hold) F. Upper Back Rotations - 8 reps each side
A
Active Recovery
1 x 30:00
Recovery
B
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Kneeling Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Prep
A
Thrower Warm-Up
Place 2 cones 15yds apart and complete each of the following movements/stretches for the designated distance, reps, or time shown. A. Jog & Backpedal - 15yds and back 2x B. Shuffle - 15yds and back C. Walking Quad Stretch - 15yds D. Hamstring Scoops - 15yds E. High Knees - 15yds F. Buttkicks - 15yds G. Knee Hug to Lunge - 15yds H. Perfect Stretch - 5x each side I. Calf Stretch w/ Rocking - 20s each side J. Kneeling Reachbacks - 10x each side K. Kneeling 5yd Sprints - 2x
B
Medball OHB Throw
4 x 1
C1
Front Squat
5, 5, MAX
C2
Sliding Planks
3 x 8
D1
Barbell RDL
4 x 5
D2
Lunge Calf Raise Hold
3 x 15
E1
Landmine Rotations
3 x 8
E2
Kneeling Rotational MB Throw
3 x 6
Recovery
F
Lower Body Mobility Routine
Do each of the following exercise for prescribed reps/time: A. Downward Dog to Cobra - 12 reps (6 each position) B. 90/90 Hip Mobility - 45-60s each side C. Frog Pose - 60s D. Sciatic Flossing - 10ea E. Couch Stretch - 60s each side F. Glute Stretch - 45s each side G. Calf Stretch - 30s each side
Prep
A
Thrower Warm-Up
Place 2 cones 15yds apart and complete each of the following movements/stretches for the designated distance, reps, or time shown. A. Jog & Backpedal - 15yds and back 2x B. Shuffle - 15yds and back C. Walking Quad Stretch - 15yds D. Hamstring Scoops - 15yds E. High Knees - 15yds F. Buttkicks - 15yds G. Knee Hug to Lunge - 15yds H. Perfect Stretch - 5x each side I. Calf Stretch w/ Rocking - 20s each side J. Kneeling Reachbacks - 10x each side K. Kneeling 5yd Sprints - 2x
Speed/Agility
B
Line Hop Circuit
Complete the following line hop variations for designated reps or time: Both Legs: 1. Forward and Backward - 2x8s 2. Side to Side - 2x8s Single Leg: 1. Forward and Backward - 3x5s ea 2. Side to Side - 3x5s ea Traveling Line Hops: - Place 2 cones (or make 2 marks) 5yds apart on a court line. - You will be doing side-to-side line hops slowing working your way from cone #1 to cone #2 - Try to get as many hops in as you can before you get to the other cone 1. Both Feet - 1xForward / 1xBackwards 2. Single Leg - 1x Forward each leg / 1xBackwards each leg
C1
1-Arm Dumbbell Snatch
3 x 5
C2
Medball Mortar
3 x 3
D1
BB Incline Press
5, 5, MAX
D2
Barbell Inverted Row
3 x MAX
D3
Prone I, Y, T
3 x 15
E1
DB Chest Press
3 x 6-10
E2
Chin-Ups
MAX, _ , _
Strength/Power
F
Plate Shoulder Complex 1
3 Rounds Using lighter plates or dumbbells (5-15lbs) complete the following exercises back to back: 1. Plate Front Raise - 8 2. Side Raise - 8 3. Bent Over T (rear fly) - 8
Recovery
G
Upper Body Mobility Routine
Do each of the following exercise for prescribed reps/time: A. Cat-Cow - 10 reps (5 each position) B. Chest Stretch - 30s each side C. Lat Stretch - 30s each side D. T-Spine - 10 reps each side E. Prayer Stretch - 10 reps (1s Hold) F. Upper Back Rotations - 8 reps each side
A
Active Recovery
1 x 30:00
Recovery
B
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Kneeling Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Cole Walderzak B.S., CSCS
Online Training Director. Certified Strength and Conditioning Specialist. 3x DI NCAA MAC Champion. 8x DI NCAA MAC All-Conference
Jim Kielbaso MS, CSCS
Owner of Impact Sports Performance and CEO & President of International Youth Conditioning Association. 25+ years experience training thousands of athletes.
It is easy to show up. It is easy to put in some work. It is hard to push yourself into a new phase of your throwing career by yourself. Let us help you with that! This program is tried and proven to help you achieve your next level throwing goals!
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