6 Week Disc Speed Workout

Use  the "Speed Workout" during first 3 Weeks. Pay Close Attention To FORM.
When doing Workouts, ALWAYS THINK ABOUT THROWING MECHANICS
NOTICE BAND CHANGES  -  Beginning in  Week 2  on  Day 5
** Do Not Overstretch Bands **
Begin ISOMETRIC HOLD Workouts in Week 4.
For ISOMETRIC Holds - Grab & Hold Disc in a Locked Position.

Day 1

Day 2

Day 3

Day 4

Day 5

Week 1

Speed Workout

2 Sets - Yellow Band

10 - 12 Reps

Rest

Speed Workout

2 Sets - Yellow Band

10 - 12 Reps

Rest

Speed Workout

2 Sets - Yellow Band

10 - 12 Reps

--------------------------------------------- --------------------------------------------- ---------------------------------------------
Week 2

Speed Workout

3 Sets - Yellow Band

10- 12 Reps

Rest

Speed Workout

3 Sets - Yellow Band

10 - 12 Reps

Rest

Speed Workout

3 Sets - Yellow Band

1 Set - Green Band

10 - 12 Reps

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Week 3

Speed Workout

3 Sets - Yellow Band

1 Set - Green Band

10 - 12 Reps

Rest

Speed Workout

3 Sets - Yellow Band

2 Sets - Green Band

10 - 12 Reps

Rest

Speed Workout

3 Sets - Yellow Band

2 Sets - Green Band

10 - 12 Reps

--------------------------------------------- --------------------------------------------- ---------------------------------------------
Week 4

 

Release Angle Workout

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

 

Release Angle Workout

2 Sets 8 Reps – Green Band  

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

7 Second Hold Each Set

Rest

 

Release Angle Workout

2 Sets 8 Reps – Green Band  

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

7 Second Hold Each Set

--------------------------------------------- --------------------------------------------- ---------------------------------------------
Week 5

 

Elbow Pull Workout

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

 

Elbow Pull Workout

2 Sets 8 Reps – Green Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set

Rest

 

Elbow Pull Workout

2 Sets 8 Reps – Green Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set

--------------------------------------------- --------------------------------------------- ---------------------------------------------
Week 6

 

Speed Workout

2 Sets 8 Reps – Green Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set

Rest

 

Speed Workout

2 Sets 8 Reps – Green Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set

Rest

 

Speed Workout

2 Sets 8 Reps – Green Band 

ISOMETRIC Hold

Yellow & Green Band

2 Sets Position #1

2 Sets Position #2

10 Second Hold Each Set