Throwers need more than raw strength — they need explosive power, rotational speed, and full-body coordination. This planner is designed to enhance lower-body drive, core torque, and upper-body resilience for shot put, discus, and javelin athletes. With a focus on mobility, stability, and sport-specific power, this program supports big throws and safer training through every phase of the season.

What This Planner Includes:

Rotational power drills and core training to improve hip-shoulder separation and torque transfer

Lower-body strength and posterior chain development for maximal ground force and drive

Scapular and overhead strength work to support throwing mechanics and prevent injury

Med ball throws and power lifts to simulate throwing movement and build full-body explosiveness

Ideal for throwers of all levels — from developing athletes to high-performance competitors