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High School Discus Thrower

Is this routine good for both aesthetic gains and for optimal strength?

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fleshold
fleshold g Max Hoffman
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted

So I'm a junior in high school and an aspiring thrower and I've recently gotten into a gym membership and I've finally been able to begin lifting weights. My coach has me on the following 4 day a week workout plan, mostly full body workouts and I'm wondering if this sounds like a good workout for a beginner weightlifter, and if there are any tips you could give me, for both strength, gains, and good physique. I lost 50lbs since last year and I'm 145 now (I've gained 5 pounds since new years from lifting). I'm focusing mostly on doing as much weight as I can with proper form, as opposed to simply just as much as I possibly can with momentum (except the olympic lifts of course). The plan is as follows (L=light, M=medium heavy, H=heavy)

 

Day 1 (Wednesday)

Back Squat (10L-7M-5H)

Romanian Deadlift (10L-7M-5H)

Barbell Lunge (3x8/Leg)

Standing Shoulder Press (10L-7M-5H)

Lat Pulldowns behind neck (2x10-12)

Reverse Curls (2x10-12)

Russian Twists, seated w weight (5x20)

Pushups, Roman Twists (150 each)

 

Day 2 (Thursday)

Hang Clean (10L-7M-5H)

Upright Rows (2x10-12)

Lateral Front Raises (1x12)

Lateral Side Raises (1x12)

Front Squat (10L-7M-5H)

Incline DB Curls (2x10-12)

Planks (Regular>Side>Reverse>Side) 3 cycles 60s each position, 30s rest in between each plank

Pushups, Roman Twists (150 each)

 

Day 3 (Saturday)

DB Step Ups (3x15/leg)

Snatches (10L-7M-5H)

Lateral front raise into side raise and back (3x10)

Narrow Grip Bench Press (10L-7M-5H)

Ab Rolls (3x10-12)

Russian Twists, Walking Lunges W/weight (2x10-12)

Pushups, Roman Twists (150 each)

 

Day 4 (Sunday)

Power Cleans (5x5H)

Incline Press (5x5H)

Bent Over Rows (3x6-8M)

Stiff Leg Deadlifts (4x6-8H)

Lying Triceps Extensions w/Bar (2x12M)

Crunch-Pushup Set (20-30-40-50-50-40-30-20 crunches with 12 pushups in between each crunch set)

Pushups, Roman Twists (150 each)

 

Any advice or help would be greatly appreciated. Thanks a lot!

Scott_Herman
Scott_Herman a Scott Herman
7K Post(s)
7K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: fleshold

So I'm a junior in high school and an aspiring thrower and I've recently gotten into a gym membership and I've finally been able to begin lifting weights. My coach has me on the following 4 day a week workout plan, mostly full body workouts and I'm wondering if this sounds like a good workout for a beginner weightlifter, and if there are any tips you could give me, for both strength, gains, and good physique. I lost 50lbs since last year and I'm 145 now (I've gained 5 pounds since new years from lifting). I'm focusing mostly on doing as much weight as I can with proper form, as opposed to simply just as much as I possibly can with momentum (except the olympic lifts of course). The plan is as follows (L=light, M=medium heavy, H=heavy)

 

Day 1 (Wednesday)

Back Squat (10L-7M-5H)

Romanian Deadlift (10L-7M-5H)

Barbell Lunge (3x8/Leg)

Standing Shoulder Press (10L-7M-5H)

Lat Pulldowns behind neck (2x10-12)

Reverse Curls (2x10-12)

Russian Twists, seated w weight (5x20)

Pushups, Roman Twists (150 each)

 

Day 2 (Thursday)

Hang Clean (10L-7M-5H)

Upright Rows (2x10-12)

Lateral Front Raises (1x12)

Lateral Side Raises (1x12)

Front Squat (10L-7M-5H)

Incline DB Curls (2x10-12)

Planks (Regular>Side>Reverse>Side) 3 cycles 60s each position, 30s rest in between each plank

Pushups, Roman Twists (150 each)

 

Day 3 (Saturday)

DB Step Ups (3x15/leg)

Snatches (10L-7M-5H)

Lateral front raise into side raise and back (3x10)

Narrow Grip Bench Press (10L-7M-5H)

Ab Rolls (3x10-12)

Russian Twists, Walking Lunges W/weight (2x10-12)

Pushups, Roman Twists (150 each)

 

Day 4 (Sunday)

Power Cleans (5x5H)

Incline Press (5x5H)

Bent Over Rows (3x6-8M)

Stiff Leg Deadlifts (4x6-8H)

Lying Triceps Extensions w/Bar (2x12M)

Crunch-Pushup Set (20-30-40-50-50-40-30-20 crunches with 12 pushups in between each crunch set)

Pushups, Roman Twists (150 each)

 

Any advice or help would be greatly appreciated. Thanks a lot!

Hey @fleshold.

 

Looks like you have a pretty good set-up there. Sounds like your coach knows what he is doing. You have shoulders everyday which makes sense because they're probably a major muscle involved in discuss, and you're working on a lot of power movements which is also expected.

 

I can't really see anything wrong with it. As a beginner you will definitely be making gains with this, and if it improves your discuss throwing then that's the main thing!

 

When gains start to slow down and/or your throwing distance, then it might be time to re-visit this stuff.

 

Have at it for now though. Trust your coach :-)

Need 1 on 1 coaching? Send me a direct message to learn more!
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muscular strength
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