Throwers

Throwers

Throwers should continue to train in the APEx Center twice per week during the season, in addition to training during practice. Lifting should NOT be done the day before a meet. (3x5 means 3 sets of 5 repetitions; 3x3-5 means 3 sets of 3 to 5 repetitions).

Day 1 Odd Week

(2 minute rest between sets)

  • Hang Clean - 3x5 at Moderate Intensity/Effort
  • Back Squats - 3x10 Moderate Effort
  • Romanian Deadlifts - 3x10 Moderate effort
  • Shoulder to Overhead Burnout Set #1 - 2 sets with 10 minutes between HEAVY efforts

Day 2 Odd Week

(2 minute rest between sets)

Day 1 Even Week

(2 minute rest between sets)

Day 2 Even Week

(2 minute rest between sets)