Cal Strength Throws: Training by Dave Spitz [COACH] in TrainHeroic

California Strength

Track & Field

Coach

Dave Spitz [COACH]

The Cal Strength Throws Program is guaranteed to help you become a more explosive and powerful thrower.

You'll complete 4-5 training sessions per week that follow a periodization model that has produced countless PR performances at both the high school and collegiate level. This is more than just a strength & conditioning program for throwers, we are your virtual coach all season long.

Included with your membership is direct feedback on your throwing and weightlifting videos.

This program is written by Scott Esparza and David Spitz, former collegiate throwers turned strength coaches. You are getting the best in strength & conditioning programming with technical review of your videos and ongoing support for less than $1 / day.

You will have all the tools to be a successful thrower including:

Strength Programming Designed For Throwers
Expert Support & Analysis of Your Throwing AND Weightlifting Videos
Instant Messaging & Feedback with Coaching Staff
Exercise Demo Videos and Points of Performance

Features
5 sessions per week
Must use App app to view and log training
Team Training

$19 / mo

Get Cal Strength Throws

Equipment

Recommended

We are happy to provide exercise substitutions and modifications for your current equipment setup.Required EquipmentBarbell & Bumper PlatesSet of Dumbbells or KettlebellsMedicine BallPlyo BoxJump RopeRecommended But Not RequiredVariety of training band thicknessesLifting Blocks (for partial range lifts)Glute Ham Developer MachineAssault Bike (or other stationary bike)Typical CrossFit Box // Garage // Globo Gym setup.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

CS Throws A1: Welcome To The Suck: Week 1 Day 1

Movement Prep (Don't Skip!)

Movement Prep

Banded Wrist Distraction x 30s each Banded Ankle Dorsiflexion Distraction x 30s each Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Kettle Bell Swings

3 x 12

KB Goblet Squat

3 x 10

Jump Rope

3 x MAX @ 60

BB Bent Over Row

3 x 10

Wide Grip Pull Up Negatives (3 seconds down)

3 x 10

Prone DB Retract & Row

3 x 10

Reverse DB Fly

3 x 10

Band Pull-Apart

3 x 20

Straight Bar 3 Second Eccentric Bicep Curls

3 x 10

Neutral Grip DB Skull Crushers

3 x 12

Medicine Ball Dead Bug

3 x 20

Russian Twists

3 x 20

Superman

3 x 10

Straight Arm Plank

3 x 60

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday

CS Throws A1: Welcome To The Suck: Week 1 Day 2

Movement Prep (Don't Skip!)

Movement Prep

Banded Wrist Distraction x 30s each Banded Ankle Dorsiflexion Distraction x 30s each Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Tempo Back Squat (3 sec eccentric + 3 sec isometric)

5 x 3

Clean Grip Deadlift + 3 Second Eccentric

4 x 5

Nordic Hamstring Curl

3 x 10

Front Foot Elevated Single Leg Split Squat

3 x 10

Wall Sit

3 x 60

Overhead Med Ball Sit-Ups

3 x 10

Dumbbell Side Bends

3 x 20

Posterior Oblique Sling Bird Dog

3 x 10

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Wednesday

ACTIVE RECOVERY / REST DAY

30 Minute Mobility Routine

1 x 30:00

LAX Ball Foot Roll Out

1 x 5:00

Thursday

CS Throws A1: Welcome To The Suck: Week 1 Day 3

Movement Prep (Don't Skip!)

Movement Prep

Banded Wrist Distraction x 30s each Banded Ankle Dorsiflexion Distraction x 30s each Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Prowler Gaser

3 x 10

Standing Box Jump

3 x 8

Behind the Neck Strict Press

4 x 10

Lying Dumbbell Fly

4 x 10

Neutral Grip Kettlebell ISO Push Up Hold

3 x 60

Single Arm Dumbbell Incline Press

3 x 10

Single-Arm Dumbbell Row

3 x 10

Concentration Curls

2 x 10

Cable Tricep Push Down

2 x 12

Reverse Barbell Curl

2 x 12

Alternating Plate Pinch Grip Holds

2 x 20

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Friday

CS Throws A1: Welcome To The Suck: Week 1 Day 4

Movement Prep (Don't Skip!)

Movement Prep

Banded Wrist Distraction x 30s each Banded Ankle Dorsiflexion Distraction x 30s each Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Snatch High Pull + 2 Low Hang High Pulls

5 x 1

Barbell Reverse Lunge From Deficit

4 x 12

DB SL RDL

4 x 10

Cable External Rotation

3 x 10

Rock Raises

3 x 12

Dumbbell Tri Kickbacks

3 x 12