Training Cycle

3 day/week weight training, focusing on conditioning, core & throwing

Monday:
AM core + shotput drills, sprints/plyo jumps

Tuesday: bench
main lift
week1: flat bb bench
week2: incline bb bench
week3: flat bb bench
week4: deload

assistancepick 1 OHP (standing strict, push press)
pick 1 tricep press (CGBP, floor press, board press)
pick 1 rowing motion (db rows, bb rows)
pick 1 rear delt (face pulls, reverse flyes, upright rows)

Wednesday:
AM core + WFD drills, sprints/plyo jumps

Thursday: squat
main lift
week1: power squat
week2: front squat or zercher squat
week3: power squat
week4: deload

assistance
pick 1 hamstring (RDL, GM)
full/hang/hip bb or db snatches (for hip explosion)
pick 1 shrug movment (bb shrug, db shrug, high pulls)
pullups

Friday:
AM core + hammer drills/sprints/plyo jumps

Saturday:
mock HG meet - focus moreso on drills with 1-2 real throws

Sunday: deadlift
main lift
week1: sumo pulls followed by conventional to 85%
week2: deficit pulls followed by conventional to 85%
week3: rack pulls w/ warmups off the floor to 85%
week4: deload

assistance
banded box squats (for leg explosion)
hang cleans (hip explosion)
pick 1 glute movement (rev hyper, glute thrusts, bridges)