Explosive Throws

Workout to build strength and explosive power for throws and functional strength. This is a modified version of JH's Highland Games Preseason program (link below).  Added workouts to help with grip and shoulder strength, and (optional) pull-up training so this big boi can do his first pull-up. Also, belt squat is listed here on Day 3 (barbell squat on Day 1) but feel free to sub in front/goblet/Smith Machine if you need to.

Warm-up guide included here will add additional time to the workout. In addition to stretches that hit the whole body: 
- focus on your neck, shoulders, upper back, and glutes 
- use foam rollers on your quads, calves, and back 
- use a lacrosse ball to open up your chest, roll your pecs, glutes, and shoulders. 
- planks, knees or full, 30-60 seconds
- dead hangs for 30 seconds x2, spaced into warm-up, not first!

On even-numbered weeks, sub in axle bar for barbell for bench, incline bench, OHP, and shrugs.

On odd-numbered weeks, add 5lbs to upper body, 10 to lower.

Day 5 is optional; included this for cardio, HIIT, hiking, or other movement. The workout included here is for HEMA using Fringe Sport's weighted "maces" that look like swords. 

Use training max.


JH's Highland Games Preseason program:
https://www.boostcamp.app/users/highland-games-preseason-7

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Good Morning

Bench Press (Barbell)

Single Arm Row (Dumbbell)

Overhead Press (Barbell)

Hang Clean

High Pull

Kettlebell Clean and Press

Trap Bar Jump

Shrug (Barbell)

Farmer's Walk (Weighted)

Belt Squat

Trap Bar Deadlift

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Military Press (Barbell)

Power Clean

Snatch (Kettlebell)

Kettlebell Swing

Ring Row

Sword Technique - Footwork

Sword Technique - Stance And Balance

Sword Technique - Guards

Optional

Pull-Up (Assisted)

Sword Technique - Drills

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