The goal of most disc golfers is to get better. To get better, you need to get lower scores. One of the ways to improve your playing, and lower your scores, is to get in better shape. Getting stronger and more physically fit will help you in disc golf, as well as many other areas in your life. The way to get stronger is to stress your muscles by making them do work.. I have developed a training program that will make you stronger and more fit. This will allow you to throw farther and to have fewer injuries. You don't need to ever have an injury from playing disc golf.

Even though you do not use your legs directly for disc golf, other than walking. Your legs are an important part of your game. First of all, you do not want fatigue in your legs to take your focus off the shot and make you think about how tired you are. We all have been there, you are playing a game or a round, in any sport. It is hot and you are tired. The focus on the game is not what it was when you started. In your mind you just want to get to the end. If your legs are strong and not fatigued you will continue to focus on the game, not on your body because you won't be tired.

The core is a big part of being stronger as well. A big part of your power and strength comes from your legs and your core and moves through your body, to your shoulders and arm, ultimately to the disc. A strong core will also help you avoid back problems from the twisting motion that your body goes through when you throw the disc.

All of your upper body plays a part in your strength and ability to get enough spin on the disc to make it fly the way you want it to fly. The correct throwing technique is very important for distance, but strength also plays an important part. You need to have strong chest muscles, triceps, shoulders, and upper back muscles. Stronger and better developed muscles in these areas will help avoid injuries also.

I used to have knee problems. My knees hurt me almost every day. One day I had an orthopedic specialist tell me that the best thing you can do to make your joints better and stronger, strengthen the muscles around the joints. I worked on my Quads and built them up until they were very strong. My knee problems went away. I also had a work related shoulder injury 3 years ago, the shoulder injury led me to work hard on my upper body. My shoulder got better and the pain went away, even though the injured shoulder is on my throwing arm.

This workout is not designed to make you big. It is designed to make you strong and lean, just what you need to help you play disc golf. It consists of 3 days of weight training per week. Each workout should not take you more than 45 minutes. You can do it with no equipment if you need to. I recommend that you get some dumbbells or exercise bands. If you need to lose weight, you should do cardio exercise on 3 other days of the week, take 1 day off. I recommend on your day off you play 2 rounds of disc golf.

Sunday      I start the week on Sunday. Work chest, back, upper abs, quads (upper legs). One exercise for each body part. I do bench press, pullups, crunches, and squats. Pick a weight that you can finish the sets to start with and try to increase by either more reps or more weight every week. Do 10 sets of 8 reps. Do bench press, then directly to pull ups, rest as short as you can, then do second set, rest then set 3, etc. until you get to 10 sets. Then rest for a couple of minutes and do the quads, upper abs sets. Same thing as chest, back. Do the squats then right to the crunches, rest a short time, then set 2, etc until 10 sets.

Monday    Do cardio if you can, it will help build your stamina.

Tuesday   On Tuesday set 1 is Triceps, and biceps. Set 2 is shoulders and calves. Do just like the Sunday workout. 8 reps of curls, 8 reps of tricep kickbacks, This is 1 set. Do 10 sets. Then do overhead press, and calf raises.

Wednesday    Cardio if you have time, for stamina.

Thursday    Thursday's you should work on the muscles that you need the most work on. I do chest and back again. But I change the exercise to push ups and bent over rowing. Then I do upright rowing for shoulders, and reverse crunch for the lower abs.

Friday    Cardio for stamina.

Saturday  Play disc golf. 1 or 2 rounds.

Sunday  Start over.

The most important thing about this workout, you will see noticeable results in just a few weeks, and it doesn't take much of your time. If you don't do the cardio on the off days, you can do all the weight training in just less that 2 ½ hours per week. Another huge benefit of working out for disc golf, if you are a hardcore player like me, who plays through the winter and snow. You need to be stronger in the winter. You have to make most of your throws from a standing position, no run up, because of the bad footing. You can throw much better if you are stronger.

Conclusion     There is no down side to doing this disc golf workout. Being stronger and in better shape will help you in disc golf. It will help you in your every day life, and will make you feel better. It will also likely lower your scores in disc golf, which is the goal, to get better.

Leave me a comment in the box below, let me know if you try it and see what a difference it makes. Or just let me know what else you would like to see here.

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