Disc Golf Strength, Fitness, and Training routines

While mechanics are crucial to the disc golf throw, it's important to have your body in shape to throw. Talk about conditioning and injuries here.

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Re: Disc Golf Strength, Fitness, and Training routines

Postby Jerrod » Wed Apr 13, 2011 3:13 pm

Just finished reading Starting Strength this week and plan on getting under way with the workouts next week. I will post any DG related differences I see.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby BLURR » Thu Apr 14, 2011 7:07 am

Here is something I have learned over the past few weeks that has really helped my disc golf game. I do a lot of other exercises, but these are the one's that I think have really helped my game.

3 sets of 25 Air Squats (With weight or without weight)
and 1 of the following
3 sets of 25 Bent-over row
or
Rowing Machine (25-30 minutes)

If done properly, after 3 weeks of doing just these two exercises, I bet you will see a difference in your game.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby J-La » Sun Apr 17, 2011 2:03 am

I recently found a simple yet effective routine to strengthen the whole upper body, and especially pulling muscles which are important for disc golf driving. Here goes:

100 chin-ups. Yes, full reange of motion ie. locked arms.

I use a pyramid style because it's the easiest way to reach your goal of one hundred. Like this: 1,2,3,4,5,6,7,8,9,10 and same route down to complete 100. I rest about 10 secs between first 5 sets, between those longer sets I rest up to 90 secs. My record so far is 22 minutes. My bodyweight is about 195lbs, so losing weight might help a little.

Do not try to throw after this workout :?
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Re: Disc Golf Strength, Fitness, and Training routines

Postby JR » Sun Apr 17, 2011 2:21 am

Hey i can complete that exercise in a minute or two if i don't take longer breaks than a few seconds. Of course i'll probably get to only a few reps at the most :-D and you know how much i have to lose weight 8) And does double chin help in halving the reps?
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby Ironhide » Sun Apr 17, 2011 9:28 am

J-La wrote:I recently found a simple yet effective routine to strengthen the whole upper body, and especially pulling muscles which are important for disc golf driving. Here goes:

100 chin-ups. Yes, full reange of motion ie. locked arms.

I use a pyramid style because it's the easiest way to reach your goal of one hundred. Like this: 1,2,3,4,5,6,7,8,9,10 and same route down to complete 100. I rest about 10 secs between first 5 sets, between those longer sets I rest up to 90 secs. My record so far is 22 minutes. My bodyweight is about 195lbs, so losing weight might help a little.

Do not try to throw after this workout :?


Yes pull ups are a great exercise, but doing just pull-ups will not train the whole upper body. Generally speaking you'd want to have a 1-2 ratio of push/pull exercises if you really want to stay balanced and have the best possible strength for throwing.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby JR » Mon Apr 18, 2011 8:58 am

Would cable work and raising the arm upright all the way up with a weight then lowering the weight behind you from the elbow alone work as a counter to pull exercise? Weight training that way can include both pull and push motion exercise. Would the rep change and multiple sets be more beneficial than doing heavy weights for as many reps as you can in one set alone? Sometimes followed by fewer rep sets because of exhaustion.
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby J-La » Tue Apr 19, 2011 1:20 am

After this 100 reps workout my pecs as well as my triceps were exhausted. Not mentioning lats and biceps.

Sure it's more about pulling, but in my opinion pull/chin-ups is the best overall excercise for upper body. But maybe I'll add some 100 dips to it. This might be fun! I'll report about that later.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby JR » Tue Apr 19, 2011 9:04 am

I'm not nearly at that level so all i can say is respect and phew!!!
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby Ironhide » Tue Apr 19, 2011 8:58 pm

JR wrote:I'm not nearly at that level so all i can say is respect and phew!!!


J-la is probably just trolling... The fact that you mention pec/triceps exhausted first for the pull up screams fail. Those muscles are synergistic muscles and if you got those to fatigue, you're exercising wrong not to mention probably have horrible form. In the fitness realm it's quality over quantity. By doing that many reps with one exercise just allows you be strong with that one movement. You over train muscles, promote fatigue, etc... Disc golf is a push and pull movement, need to have both. Yes pull ups are a great upper body exercise for that particular angle. Need other exercises to hit all of the back.
My Bag: DX - Aviar Putter - 170g & 175g | DX - Shark - 168g | DX - Roc - 168g & 175g | Pro-D Buzz - 170g | Champion - Leopard - 171g | Star - Teebird(TL) - 171g | DX/Star - Sidewinder - 168g/171g | DX - Beast - 170g
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Re: Disc Golf Strength, Fitness, and Training routines

Postby JR » Tue Apr 19, 2011 11:06 pm

I know J-La and he's a very muscular guy that certainly trains often and hard with weights and swimming. I don't think he's trolling at all. He is the second guy throwing in this video:
http://www.youtube.com/user/lcgm8#p/u/40/UCp580eu5jU

I've heard that 50 reps is the most you should do at one time. I don't know how that pyramid of increasing and then decreasing reps per set complies to that. I think the 50 rep bit concerns only one set. Wouldn't the pyramid scheme allow the muscles the time to recuperate enough to go into the sleep mode in some parts from too many reps?

I have no idea how J-La does pull ups and what the correct form would be. Any tips on the correct form?
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby Claudia19 » Tue Apr 19, 2011 11:22 pm

There is a wide range of media training courses that are available on the market today, whether online or in sports shops. To aid the selection of appropriate training courses, you should check prices and reviews the product a. A high price is not an indication that the product is high quality. You must be very practical and always get the product at a reasonable price, but very effective way to improve your game.

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Re: Disc Golf Strength, Fitness, and Training routines

Postby Ironhide » Wed Apr 20, 2011 2:18 am

JR wrote:I know J-La and he's a very muscular guy that certainly trains often and hard with weights and swimming. I don't think he's trolling at all. He is the second guy throwing in this video:
http://www.youtube.com/user/lcgm8#p/u/40/UCp580eu5jU

I've heard that 50 reps is the most you should do at one time. I don't know how that pyramid of increasing and then decreasing reps per set complies to that. I think the 50 rep bit concerns only one set. Wouldn't the pyramid scheme allow the muscles the time to recuperate enough to go into the sleep mode in some parts from too many reps?

I have no idea how J-La does pull ups and what the correct form would be. Any tips on the correct form?


Ah, sorry for the troll comment. I'm active on a fitness forum too, and I see the "I do 100 crunches/situps/pushup/pullups/etc.. every single day!" and it's just annoying/trolling of them cause it serves no purpose except to be good at that particular movement. The problem with that type of pyramiding is not getting the appropriate rest for your muscles and tapping into the wrong energy stores.

As far as pull up form, this video covers the basics. http://www.youtube.com/watch?v=7hDKitcMYc4 Biggest thing is the position of the hands and that you don't pull your body out of alignment. Just think of his first 2 reps as "ideal" movements, and that every single rep done should mimic that. As soon as you stop doing that, you're going into momentary muscle failure and any rep after that isn't as beneficial, not to mention could be starting to train the synergistic muscles, etc...
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Re: Disc Golf Strength, Fitness, and Training routines

Postby BrohanSolo » Wed Apr 20, 2011 6:22 am

Good Call Ironhide, I agree. Sounds like a lot of "broscience" to me. You never need to do 100 of anything; why would you? To be the best at exercising? If you want to get good at disc golf do exercises that are sport specific to disc golf (In muscles used, weight, repetition speed, work to rest ratio). As ironhide said above, why would you ever do 100 of anything when training for disc golf. Disc golf is a power sport, as in, the only time your muscles exert force is a single moment of maximal force at the very end of your throw. All of these workouts do seem like great workouts for general fitness purposes and helping obtain the goals of each individual. Each person has their own goals that they want to achieve; and there are many different means to get to those ends. But don't do something this high rep over and over, it will only lead to overuse injuries with barley any gain.
Athletes Train Movements, Not Muscles; you have to carry the engine.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby J-La » Fri Apr 22, 2011 2:14 am

Fun to read these posts, where people who don't know me are accusing of trolling.

This's no broscience, this is just having fun with a pullup bar. Using supinated grip (palms facing towards you) will definitely have some effect on pecs too. Yes, doing couple of sets won't do any good for pecs or triceps, but after 60 one must use these helping muscles to complete 100.

Pyramiding is very easy on the way up. Most difficult part of this excersice is those reps between nine and six on the way down. And please don't read in between the lines, I never told I was doing this "every day". I would do this once or at most twice a week. I have been going to the gym for about eight years consistantly, and using lots of different routines and techniques I have found that mentally it's best to have some fun while excercising. This is fun and simple. Yeas, you don't need to do any pull-ups, but please let me have my workout.

Maybe I'll post my form for you to judge if you still think I'm trolling. Try it sometime and you'll notice it ain't that hard a workout.
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Re: Disc Golf Strength, Fitness, and Training routines

Postby JR » Fri Apr 22, 2011 2:51 am

And he throws around 450' tops IIRC. And not that much less on golf lines.

I don't know how much rest one would need between sets but i'd imagine that if one had enough space between the sets the muscles wouldn't go haywire because the top set is only ten reps. Compared to 50 reps max limit i've heard. No idea if that is accurate. The most common physical condition test for muscle power in Finland includes 50 times squatting down and raising up without weights. This is for working population not athletes. 50 reps gives the best score available for an adult.

Not like i could do 10 reps of chin ups in one set but those that do and have a long history of working out might pull it off without adverse effects but i have no idea of the magnitude of needed breaks between the sets. Does anyone know how long it would take in a workout like that?

When i started rehab on my arm my initial routine was two sets of 20 reps each motion. Biceps, lifting the arms straight to the sides and lifting the arms straight up. With weights so high that i could barely manage it. With clean form. This routine was prescribed by a doctor and on top of that a physiotherapist helped in ensuring that i did the motions correctly.
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
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