Coal City Thrower's Workout Schedule
*Before each workout begin with 5-10 minutes of stretching/dynamic warm-up*
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Monday - Legs/lower back
Tuesday - Chest/upper back
Wednesday - Abs /Plyometrics
Thursday - Arms
● Monday - Legs/lower back
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Squats​ 4-5 sets x 3-5 reps
Deadlifts 4-5 sets x 3-5 reps or Kettle Bell Swings
Leg extensions 3 sets x 6-10 reps
Lunges 2 sets x 6-10 reps
Calf raises 4 sets x 6-10 reps
Back extensions ​3 sets x 6-10 reps or Supermans
● Tuesday - Chest/Upper Back
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Wide grip barbell bench press 4-5 sets x 3-5 reps
Incline dumbbell bench press 3 sets x 8-10 reps
Close grip barbell bench press 4-5 sets x 3-5 reps
Pull ups 3 sets x 6-10 reps or bench dips
One arm dumbbell rows 3 sets x 6-10 reps
Seated rows 3 sets x 6-10 reps
Behind the back barbell shrugs​ 3 sets x 6-10 reps
● Wednesday - Abs/Plyometrics
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Sit ups weighted 4 sets x 4-6 reps
Leg raises 4 sets x 5-8 reps
Plate twist 4 sets x 6-10 reps
V sit ups (Lie​ with back on floor, hands extended above head, feet extended and
slightly off floor. To do one rep you bring your legs and hands forward but still
extended and touch each other to create a V. If this is too easy use ankle weights
and hold a weight in your hands) 3 sets x 4-8 reps
Plank 3 x’s goal 1 minute
Bicycle 3 x’s 1 minute
Plyometrics
i. Repetition range:​This will stay low for all the exercises. About 5-10 reps
each.
ii. Sets:​Sets will be about 3-4 sets per exercise
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iii. Intensity: ​Intensity should be 100% for each rep. If you feel yourself dipping
way below this for some reason stop.
iv. Rest between sets: 1-2 minutes
Plyometric Workout 1:
○ Tuck Jump 4 sets x 5-10 reps
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Depth jumps 4 sets x 5-10 reps
Bounding 4 sets x 5-10 reps each leg (try getting as much height as possible during the jumping to
alternate legs)
Bounding On The Spot.
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Power Push Ups 3 sets x 5-10 reps
Power Pushups.
Plyometric Workout 2:
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Box Jumps 4 sets x 5-10 reps
Box Jumps.
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One legged maximal jumps 4 sets x 5-10 reps each leg
One Legged Maximal Jumps.
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Push-up jump clappers 3 sets x 5-10 reps (like push up jumps but add a clap, or even
multiple claps)
Push Up Clap.
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● Thursday - Arms
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Reverse grip barbell bench press 4-5 sets x 3-5 reps
Dips 3 sets x 8-10 reps
Single arm reverse grip pushdowns 3 sets x 6-10 reps
Chin ups 3 sets x 6-10 reps
Close grip bar bicep curls 3 sets x 6-10 reps
Alternating dumbbell curls 6-10 reps
Speed & Power Training: (complete 2x’s per week)--modify for indoor only workouts
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Training split:
Twice a week, placed wherever works best for you.
Sets:
Sets will be about 3-4 sets per exercise
Length of set:
10-20 seconds
Intensity:
Intensity should be 100% for each rep. If you feel yourself dipping way below this for
some reason stop.
○ Rest between sets:
Sled dragging (load up a sled with weight, tie it yourself and sprint) 4 sets x 10-20 seconds
Sled Dragging.
Tire flips (you want those big tractor tires and go as fast as possible) 4 sets x 10-20 seconds
Tire Flips.
● Weighted ball slams 4 sets x 10-20
Cone sprinting 3 sets x 10-20 seconds
Cone Sprinting.
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Hill or straight sprints 4 sets x 10-20 seconds
Hill Sprints.
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Illinois Drill 4 sets x 10-20 seconds (set up cones in a zig zag and sprint from one to the
other and back)
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Illinois Drill.
Bosu Ball Drills (Balance)
Agility ladder drill (literally millions of drills,
choose one you like and one that
incorporates lots of torso turning etc) 4
sets of the whole ladder