Alternate Thrower Workouts

Throwers, if you have access to weight training, continue the lifting program that I gave to you at the beginning of March. 

1. Lower the reps in the clean/snatch to 3-4 and increase the weight by 5-10 lbs.
2. Lower the reps in the squats (front/back) to 5-6 and increase the weight by 10-15 lbs.
3. Lower the reps in the bench/jerk to 5-6 and increase the weight by 5-10 lbs.
4. Change jumping lunges to step ups on a box (shin high) reps and sets stay the same
5. Change barbell row to upright row, reps and sets stay the same (Pull a barbell up to the under side of your chin)
6. Core and auxiliary upper body lifts stay the same.

 

If you can get out on your own to throw, please focus on the technical cues we have developed over the past few weeks. I would split the days of throwing into 2 and 2 (shot and discus)

 

Finally, please work on drills for 20-30 min a day.  Drill work can be done anywhere.