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  • Posted On: 01-27-17, 7:19 pm (EST) #1

    High School Discus Thrower

    January 27, 2017, 7:19 pm

    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!

  • Posted On: 01-28-17, 4:13 am (EST) #2

    High School Discus Thrower

    January 28, 2017, 4:13 am
    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 :-)

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