Disc Speed Training - 6 Week Workout

For Isometric Holds
Grab & Hold Disc in a Locked Position

 

Day 1

Day 2

Day 3

Day 4

Day 5

Week 1

Reach Back Pull Through

2 Sets - Yellow Band

10 - 12 Reps

Rest

Reach Back Pull Through

2 Sets - Yellow Band

10 - 12 Reps

Rest

Reach Back Pull Through

2 Sets - Yellow Band

10 - 12 Reps

Week 2

Reach Back Pull Through

3 Sets - Yellow Band

10- 12 Reps

Rest

Reach Back Pull Through

3 Sets - Yellow Band

10 - 12 Reps

Rest

Reach Back Pull Through

4 Sets - Yellow Band

10 - 12 Reps

Week 3

Reach Back Pull Through

4 Sets - Yellow Band

10 - 12 Reps

Rest

Reach Back Pull Through

5 Sets - Yellow Band

10 - 12 Reps

Rest

Reach Back Pull Through

5 Sets - Yellow Band

10 - 12 Reps

Week 4

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

5 Second Hold Each Set

Rest

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band  

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

5 Second Hold Each Set

Rest

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band  

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

5 Second Hold Each Set

Week 5

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

7 Second Hold Each Set

Rest

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

7 Second Hold Each Set

Rest

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

7 Second Hold Each Set

Week 6

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set

Rest

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set

Rest

Warm-Up

Reach Back Pull Through

2 Sets 8 Reps – Yellow Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set