6 Week Core Strength and Athleticism for Throwers - The Workout
For part one of this workout and overview please click here.
WEEK ONE
Monday
Dynamic Upper
Bench press w/ bands (light band) [50%1RM] 8X3
One arm cable chest press (2X20)
Triceps extensions (2X20)
Seated cable rows (2X20)
Renegade rows (2X20 each arm)
Tuesday
Dynamic Lower
Box squat w/bands (light band) [50% 1RM] 9X2
Forward sled pulls (100m) [2 sets]
RDL (one leg) (2X12)
Retro lunge (2X20) each leg
Med ball side throw (2X20 each side)
Wednesday
Plyos
C&J (6X4)
Box jumps (6X4)
Sprints (5X50m)
Med ball overhead partner/wall throws (2X15 each leg back)
Thursday
Max Effort Upper
Bench press [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Weighted push ups (4X5)
Tate press (4X8)
One arm cable row (4X8)
Friday
Max Effort Lower
Squat [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Retro lunges from step (4X6 each leg)
Back extensions (4X10)
Side-plank leg raise (3X15 each side)
Kettle bell/ dumb bell one handed swings (3X12 each arm)
WEEK TWO
Monday
Dynamic Upper
Bench press w/ bands (light band) [55%1RM] 8X3
One arm cable chest press (2X20)
Triceps extensions (2X20)
Seated cable rows (2X20)
Renegade rows (2X20 each arm)
Tuesday
Dynamic Lower
Box squat w/bands (light band) [55% 1RM] 9X2
Forward sled pulls (100m) [2 sets]
RDL (one leg) (2X12)
Retro lunge (2X20) each leg
Med ball side throw (2X20 each side)
Wednesday
Plyos
C&J (6X3)
Box jumps (6X3)
Sprints (5X25m)
Med ball overhead partner/wall throws (2X15 each leg back)
Thursday
Max Effort Upper
Floor press [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Weighted push ups (4X5)
Tate press (4X8)
One arm cable row (4X8)
Friday
Max Effort Lower
Box squat [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Retro lunges from step (4X6 each leg)
Back extensions (4X10)
Side-plank leg raise (3X15 each side)
Kettle bell/ dumb bell one handed swings (3X12 each arm)
WEEK THREE
Monday
Dynamic Upper
Bench press w/ bands (light band) [60%1RM] 8X3
One arm cable chest press (2X20)
Triceps extensions (2X20)
Seated cable rows (2X20)
Renegade rows (2X20 each arm)
Tuesday
Dynamic Lower
Box squat w/bands (light band) [60% 1RM] 9X2
Forward sled pulls (100m) [2 sets]
RDL (one leg) (2X12)
Retro lunge (2X20) each leg
Med ball side throw (2X20 each side)
Wednesday
Plyos
C&J (6X2)
Box jumps (6X2)
Sprints (5X15m)
Med ball overhead partner/wall throws (2X15 each leg back)
Thursday
Max Effort Upper
Board press [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Weighted push ups (4X5)
Tate press (4X8)
One arm cable row (4X8)
Friday
Max Effort Lower
Dead lift [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Retro lunges from step (4X6 each leg)
Back extensions (4X10)
Side-plank leg raise (3X15 each side)
Kettle bell/ dumb bell one handed swings (3X12 each arm)
WEEK FOUR
Monday
Dynamic Upper
Bench press w/bands (Medium band) [50%1RM] 8X3
Weighted push ups (2X20)
Tate press (2X20)
One arm cable row (2X20)
Tuesday
Dynamic Lower
Box squat w/bands (Medium band) [50% 1RM] 9X2
Retro lunges from step (2X20 each leg)
Back extensions (2X20)
Side-plank leg raise (2X25 each side)
Kettle bell/ dumb bell one handed swings (2X20 each arm)
Wednesday
Plyos
Snatch (one arm) (6X4 each arm)
Box jumps (from box) (6X4)
Sprints (5X15m)
Med ball overhead partner/wall throws (backward) (2X20)
Thursday
Max Effort Upper
Bench press [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
One arm cable chest press (4X8)
Triceps extensions (4X8)
Seated cable rows (4X8)
Friday
Max Effort Lower
Squat [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Forward sled pulls (50m) [2 sets]
RDL (4X6)
Lateral lunge (4X8)
WEEK 5
Monday
Dynamic Upper
Bench press w/ bands (Medium band) [55%1RM] 8X3
Weighted push ups (2X20)
Tate press (2X20)
One arm cable row (2X20)
Tuesday
Dynamic Lower
Box squat w/bands (Medium band) [55% 1RM] 9X2
Retro lunges from step (2X20 each leg)
Back extensions (2X20)
Side-plank leg raise (2X25 each side)
Kettle bell/ dumb bell one handed swings (2X20 each arm)
Wednesday
Plyos
Snatch (one arm) (6X4 each arm)
Box jumps (from box) (6X4)
Sprints (5X15m)
Med ball overhead partner/wall throws (backward) (2X20)
Thursday
Max Effort Upper
Floor press [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
One arm cable chest press (4X8)
Triceps extensions (4X8)
Seated cable rows (4X8)
Friday
Max Effort Lower
Box squat [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Forward sled pulls (50m) [2 sets]
RDL (4X6)
Lateral lunge (4X8)
WEEK 6
Monday
Dynamic Upper
Bench press w/ bands (Medium band) [60%1RM] 8X3
Weighted push ups (2X20)
Tate press (2X20)
One arm cable row (2X20)
Tuesday
Dynamic Lower
Box squat w/bands (Medium band) [60% 1RM] 9X2
Retro lunges from step (2X20 each leg)
Back extensions (2X20)
Side-plank leg raise (2X25 each side)
Kettle bell/ dumb bell one handed swings (2X20 each arm)
Wednesday
Plyos
Snatch (one arm) (6X4 each arm)
Box jumps (from box) (6X4)
Sprints (5X15m)
Med ball overhead partner/wall throws (backward) (2X20)
Thursday
Max Effort Upper
Board press [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
One arm cable chest press (4X8)
Triceps extensions (4X8)
Seated cable rows (4X8)
Friday
Max Effort Lower
Dead lift [warm up to only 3 max lifts] (90%1RM, 100%1RM, 105%1RM if you make 100% on first try)
Forward sled pulls (50m) [2 sets]
RDL (4X6)
Lateral lunge (4X8)
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