Offseason Disc Golf Strength Training

I have spent a long time searching for a strength program optimized for disc golfers. I tried the Avery Jenkins workout a few years ago, but I quickly realized it lacked many core tenants of an optimized workout. Jenkins overly focuses on disc golf moves rather than strength building. Let’s be clear, building overall strength is the primary goal. Spending too much time on rows or upper body doesn’t help a disc golfer or, for that matter, anyone looking to perform at a higher level at any sport.

I strongly disagree with Jenkins’ premise — “I try to focus on using Lighter Weights with Higher Repetitions when training for Disc Golf as it’s necessary to be very flexible and have good range of motion.” Working on strength building with low repetitions and high volume is exactly what you should be doing in the offseason. Don’t worry, it won’t sacrifice any of your flexibility. Jenkins also seems to fall into the normal macho guy mindset of working on biceps. The biceps are small muscles and will be strengthened via other moves. No particular emphasis should be spent on working on biceps, calves, or forearms.

After a few years of trial and error, I feel as if I have come up with a reasonable program where I feel comfortable recommending it to others. The program focuses first on promoting overall strength, as any proper workout would, but optimizes secondary movements that closely relate to the physical motion of driving a disc.

The Program

Preface

This program assumes some degree of comfort in the gym. If you believe that you are starting from nothing it might be worthwhile to focus on the absolute basics. I highly recommend checking out this program and the /r/fitness and /r/strengthtraining subreddits.

Warmup

I do not like to give any suggestions on warm up. I believe every person has vastly differently needs but some warm up is a requirement of the program. A few that I have personally found useful: 15 minute, 6 minute, foam rolling, or ultimate warmup. Please modify them to suit your personal needs.

Each day consists of a main move and a series of secondary moves (listed lower in the article). It is crucial to focus max effort on the main move every day and push yourself beyond your limits. Every week you should be striving to beat your personal best from the previous week. The only numbers I recommend recording are your personal bests for each main move and attempt to at least match every week.

The main moves are all sets of 3 or less. This comes directly from powerlifters who focus on strength over all else. This program is not meant to make you look big or strong (it will if you work hard), but rather focus on strength building to become a better stronger disc golfer.

Day 1 — Upper — Absolute Strength

1. Main — Bench or dumbbell press
   5 sets of 3 — About half of the workout should be spent on the main lift.
   The goal is to lift to at a minimum 90% your personal max each absolute strength day. Every week switch between flat, incline, and decline options. Make sure to take adequate rest between sets.
2. Secondary — 1 chest, 2 shoulders, and 1 tricep move
   3 sets of 5

Day 2 — Active Recovery

1. Main — Your favorite cardio (mine = rowing machine)
2. Secondary — 2 back movements and 1 core move
   Feel free to also use the secondary move to work on something else you feel is lacking. Don’t overwork on these days and keep the weight light.

Day 3 — Lower — Absolute Speed

1. Main — Squat or deadlift
   10 sets of 2 with 60 second rests— About half of the workout should be spent on the main lift. The goal is to lift to around 70% of your max and attempt to be as explosive as possible.
2. Secondary — 2 lower moves
   3 sets of 5

Day 4 — Active Recovery

1. Main — Your favorite cardio (mine = rowing machine)
2. Secondary — 1 back, 2 core moves
   3 sets of 5 — Feel free to also use the secondary move to work on something else you feel is lacking. Don’t overwork on these days and keep the weight light.

Day 5— Upper — Absolute Speed

1. Main — Bench or dumbbell press
   10 sets of 2 with 60 second rests—About half of the workout should be spent on the main lift. The goal is to lift to around 70% of your max and attempt to be as explosive as possible.
2. Secondary — 2 shoulders, 1 tricep, and 1 core move
   3 sets of 5

Day 6— Lower — Absolute Strength

1. Main — Squat or deadlift
   5 sets of 3 — About half of the workout should be spent on the main lift.
   The goal is to lift to at a minimum 90% your personal max each absolute strength day. Alternate between regular squats or box squats and raised deadlifts vs flat deadlifts. If you chose squats for absolute speed do deadlifts for absolute strength and alternate every week. Make sure to take adequate rest between sets.
2. Secondary — 2 leg moves
   3 sets of 5

Day 7— Off

Secondary Movements

Items marked with a DG indicate they focus best on muscles directly related to the sport. Items with a HR indicate they are highly recommended. I’ve included one move for each using a TRX band so you can workout on the road, in the hotel, or if you cannot make it to the gym on a particular day.

Chest

• Dips (weighted)
• Speed bench
• Pec deck
• Press Fly Combo (TRX)

Legs

• Dumbbell lunges
• Single leg deadlift
• Goblet Squat
• Lumberjack Squats
• Leg Series (TRX)

Triceps

• Dumbbell tricep extension (DG)
• Rope tricep cable pulldown
• Skullcrusher
• Close grip bench press
• Tricep Press (TRX)

Shoulders

• Six way shoulder raise (HR)
• Cable rear delt fly (DG)
• Military press
• Lateral raise
• TRX Shoulder Series (TRX)

Back

• Cable row (DG)
• Neutral grip pull-up
• Lat pulldown
• TRX Back Series (TRX)

Core

• Homerun press (DG)
• Full Contact Twist (DG)
• Pallof press
• Vertical Cable Press
• Anti-Rotation Press (TRX)

Miscellaneous

I highly recommend doing some weighted walking. There is no need to spend extra money on walking weights or heavy vests. You can simply grab an old backpack or even your disc golf bag and add the heaviest object you can find. The weighted walking simulates what it is like to play at a tournament carrying a bag all day.

Spend some time performing various types of stretching including foam rolling, yoga, and bands (avoid these band moves). Stretching will prepare your body better for the long disc golf season and help stave off injuries. Yoga is also great to work on your mental game and I would go further and suggest some mindful meditation. Spend time working on posture as well. Posture work is one of the most underrated areas of focus. The results, especially for disc golf, will be dramatic.

Lastly, and I would argue this is the most important advice in this entire article, you will need at least 7 hours of sleep a night (echoed from Jenkins’ program). I’m sure this has been preached to you many times over but I cannot understate the importance of sleep. It will positively impact your ability to get stronger, work harder, focus better, and recover faster.

I would like to make a special thanks to a great friend of mine — Mike Aniska. He essentially built the workout’s core philosophy and I wouldn’t have been able to write this article without his input.