Shot Put Monster

The purpose of this program is to create explosive strength and power to increase your ability to throw the shot put, primarily focussing on the bench press while also advancing your squat and oly lifts with a diminished focus.

These workouts should be coupled with sufficient warm ups as well as a throwing regimen on the field to increase skill in the throw.

Be sure to combine your own core/special strength regiment of planks, plate twists, landmine twists…whatever will assist your throw.

Additionally, there are ample back movements in this program. Since they are all accessories they are listed as instructions along with the main lifts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Power Clean

Hack Squat

Leg Extension

Leg Curl

Seated Calf Raise

Legs #1

Front Squat (Barbell)

Legs #2

Power Snatch

Power Jerk

Box Jump

Broad Jump

Power day 

Legs #1 Maxout 

Power day Maxout

Legs #2 Maxout

Bench Press (Paused)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Bench #2

Bench #1

Bench #1 Maxout

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