Throwing Dominance

I am currently a Men’s A-class Highland Games Athlete, and aspiring to go pro. I designed this program to not only build a base of strength, but to mix power in. That way you are building both of the foundational principles for throwing dominance, at the same time.

Each exercise is designed to translate directly to throwing, hence some weirder ones like reverse curls (forearm strength is vital for throwing, as many events require grip strength plus a strong forearm helps transfer power into the implement).

This is meant to be a 4 month program, and is meant to be progressively overloaded very carefully. I kept the RPE the same for each exercise across the program because we aren’t wanting to train till failure, I’m as that is counter productive to strength and power (it’s wonderful for hypertrophy though). The goal would be to have a pressing movements (bench, push press, shoulder press) go up by 5lbs each week and the squats/RDL going up 10lbs each week. All other exercises are to be increased by the smallest amount possible for that lift. This ensures we don’t burn out.

I hope this works for you like it has for me!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Barbell)

Behind-The-Neck Press (Smith Machine)

Bent Over Row (Barbell)

Jump Squat

Jump Switch Lunge

Behind-the-Neck Push Press

Hang Snatch

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Front Squat (Barbell)

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