Disc Golf Program Advice - Explosive, Flexible, Rotational

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hey There!

I’ve just picked up disc golf and want to get a program together to tailor towards the sport. Currently, I like 3x/week lifting, and 2-3x/week yoga/conditioning/other. From my research, the key attributes are Explosiveness, Flexibility/Elasticity, and Rotational strength, not necessarily in that order. It’s less about overall power, and more about timing and acceleration.

I’m trying to put together a program but am not entirely sure how to sequence the exercises or set them up throughout the week. I’m uncertain as to if I should be splitting the strength day, and doing strength + rotation or explosiveness on each lifting day. Below is what I’ve got so far, and would greatly appreciate any tips or rearrangement you might be able to suggest! Thanks!

Monday - Conditioning & Flexibility.

  • 30 Min bike, 10 steady, 10 sprint (30s on/30s rest), 10 steady.
  • 20-30 min Yoga

Tuesday - Strength

  • DB RDL - 3 x 12
  • Back Squat - 4x8
  • Chin up variant - 4 x 8/failure
  • DB Chest Press - 3 x 8-10
  • Arnold Press - 3 x 8 - 10
  • Curl Variant - 3 x 10-12 superset with TRX Tricep Extension

Wednesday - Conditioning & Flexibility.

  • 30 Min bike, 10 steady, 10 sprint, 10 steady.
  • 20-30 min Yoga
    OR?
  • 30 - 45 min Swim

Thursday & Saturday or Sunday - Here’s where I get lost. Repeat of Strength day, or, Explosiveness/Rotational Day

  • Here is where I want to incorporate a few more complex exercises and/or core work but am unsure how to program them in. This is just a brain dump of the exercises I’m considering:
    • Hang/Power Clean
    • DB Snatch
    • Turkish Get Up
    • One Arm DB row with Twist
    • Plank Shoulder touches
    • Hanging Knee Circles
    • Wood choppers
    • Underhanded/Side Med Ball Slams against wall
    • Russian Twist
    • Standing Landmine Russian Twist
    • Walking Lunge with Twist
    • Any kettlebell suggestions welcome

Friday – Rest or Yoga

Saturday or Sunday – Second lifting/explosive/rotational day

Other of Saturday or Sunday – Rest

2

I’d just train normally, but select a few variations that may carryover.

-1-arm rotational cable row
-Pallof press + variations with a twist
-Rotational med ball throws

3

Discgolfer here, played for years. To be honest, just playing as much as you can will do the trick. The best in the world are pretty scrawny. I would just train normal as @baumbodies recommended

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4

Thanks, I definitely notice that, which makes me think that there must be an edge to get by being a lifter too! But, maybe not.

5

Putting a bunch will bring your game up the fastest. I used to play about 5-10 games a week.

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So I hear! Thanks for the comment. Have a basket in the basement I’ve been on every day! Will be moving outside as soon as the daylight comes back in the evenings.

7

Getting better at putting, and mid-range is huge. If you can make you putts a few feet shorter, and hit a really high percentage of your putts, you will likely destroy the guy who can throw it another 30 ft than you, but sucks at mid-range and putting. A lot of courses do not require that many long drives anyways.