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Disc golf workout routine

Updated on February 11, 2018

Disc golf workout

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.

One of Mike's dyed discs
One of Mike's dyed discs

Workout for Legs

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.Strong legs are also important because much of the power in your shots also come from your legs.

Disc golf book

Great disc golf book available to lead you through disc golf from a newbie to a veteran. How to play and how to play better.

Learn to play and learn to play better

Blue Ribbon Pines
Blue Ribbon Pines

Workout for the Core

The core is a big part of being stronger as well. The power from your legs must go through your core, to your shoulders and arm, to ultimately get 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.

Workout for Upper body

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.

Rainbow at Highbridge
Rainbow at Highbridge

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.

the Workout

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  Work chest, back, upper abs, and quads (upper legs). One exercise for each body part.  Do bench press, pull ups, crunches, and squats.  Do bench press, then directly to pull ups, rest for 1 minute, then do second set, rest 1 minute, then set 3, etc. until you get to 10 sets. Then rest for a 2 minutes and do the quads, upper abs.   Do the squats then right to the crunches, rest 1 minute, then set 2, etc until 10 sets.

Monday Do cardio, to help build your stamina.

Tuesday  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 for 10 sets.

Wednesday Cardio

Thursday Thursday's you should work on the muscles that you need the most work on. I do chest and back again. But  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

Saturday Play disc golf. 1 or 2 rounds.

Sunday Start over.

Putting exercise

Disc Golf Workout

This workout will show noticeable results in just a few weeks, and it doesn't take much of your time. 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. Your throws will be 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.

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.

To stay up to date on all disc golf news, check out Disc golf news blog.

How do you keep in disc golf shape?

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    • profile image

      Mike Lordan 

      6 years ago

      Good workout suggestions. Starting the article with paragraph on Legs as you did is dead on. My suggestion to most players I see, including myself, would be to admit that their legs, specifically upper legs, are the body part that should be worked out twice per week, in order to have the most success in virtually any sport. Even of there's a week when another workout day is scrapped due to a schedule conflct, many players could benefit most from preserving the two upper leg workouts regardless. In addition to squats you've suggested, I mix in high rep lunges and bent rows at some point during the week to enhance balance, improve strength and agility in uneven stances, and fortify overall hamstring and core conditioning.

    • profile image


      7 years ago

      I actually play disc golf as part of my weekly workouts.

      Two days a week I work with weights getting each major muscle group.

      I do 2 45 minute sessions with medium to high intensity cardio.

      On the other days I play disc golf, go on a walk, or a light bike ride.

      It's much more fun to exercise when you have fun activities than boring machine cardio.

    • agvulpes profile image


      8 years ago from Australia

      Spease , this is totally new for me . I have never heard of this game and will enjoy reading your hubs about this new form of exersice.

    • profile image

      Sean Elliot  

      8 years ago

      That is a fancy disc golf. Where can I find a list of rules for this game?


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