4 week peak shotput

Unleash your potential with the **4 Week Peak** program, designed for athletes ready to elevate their performance. This intensive four-week plan features 14 training days packed with a variety of strength and conditioning exercises, including barbell lifts, explosive movements, and targeted cardio. Each session is tailored to challenge your limits, improve your technique, and enhance your overall athleticism. Whether you’re looking to build strength or refine your skills, this program is your roadmap to peak performance. Get ready to push your boundaries and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Push Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Extension (Cable)

Sprint

Throws(25) +upper

Squat (Barbell)

Power Clean

Box Jump

Reverse Lunge (Dumbbell)

Russian Twist (Dumbbell)

Lower body 

Lateral Med Ball Throw

Footwork Drills For Spin

Speed/ technique 

Deadlift (Barbell)

High Pull

Step-Up (Weighted)

Plank

Total body power 

Jump Squat

Broad Jump

Hanging Leg Raise

Lower

Shotput

Throw priority(25)

Stretching

Speed

Clean (Barbell)

Bench Press (Dumbbell)

T-Bar Row

Ab Wheel

Light strength 

Fast lower 

Throw focus 

Sit Up

Light lift 

Monday

Wednesday 

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