Throwing Dominance

Unleash your potential with "Throwing Dominance," an 18-week strength program designed for serious lifters. Committing just two days a week, you'll focus on explosive movements and compound lifts, including barbell incline presses and dynamic jump squats, to enhance your power and stability. This program is perfect for athletes looking to improve their throwing mechanics and overall athleticism. Get ready to dominate your lifts and elevate your performance!

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.

This is meant to be a 4 month program, and is meant to be progressively overloaded very carefully. The goal would be to have pressing, pull-up and dumbbell movements go up by 5lbs each week and the squats going up 10lbs each week. This ensures we don’t burn out too quickly.

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

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Week 10

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Week 17

Week 18

Bench Press (Barbell)

Zercher Squat (Barbell)

Chest Supported Row (Dumbbell)

Reverse Hyperextension

Incline Bench Press (Barbell)

High Bar Squat (Barbell)

Pull-Up (Bodyweight)

Single Leg Romanian Deadlift

Hang Snatch

Broad Jump

Miracle Grow

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