General and Maximum Strength Program for Disc Golfers

1. Who is this online coaching program for?

• For disc golfers who are ready to commit and want to improve.
• For disc golfers who want to develop general and maximal strength to make sure their body can handle throwing for years to come.
• For disc golfers who want to enhance their physical performance.
• For disc golfers who want to train with a science-based program.
• For disc golfers who want to deepen their understanding of training and sports injuries.
• For disc golfers who already have experience with basic strength training movements and progressive strength training for at least a few years. If you have no background in strength training, this program is not for you.
• The program is not suitable for athletes with over 6 years of continuous, year-round progressive strength training experience: The training volume will likely be too low for you.

2. How is the training program structured?

• The training volume is structured using the Minimal and Medium Effective Dose principles — meaning low to moderate training volume. For the main lift variations, we provide both single- and double-limb exercise options, and you can choose which ones you prefer to perform.
• Minimal Effective Dose refers to the smallest possible training volume that can produce a relatively large portion of the benefits of training. Research suggests that training at the Minimal Effective Dose volume can yield around 80% of the expected results.
• Medium Effective Dose refers to a “moderate” amount of training — sufficient to produce results, but where the total training volume is not yet maximized. In other words, you gain a relatively large benefit with a reasonable amount of effort.
• Each main lift includes both single- and double-limb variations, allowing you to choose which version fits you best
• The program follows a block periodization model, focusing on developing general and maximal strength, with dedicated 6-week training blocks for each phase.
• As a secondary emphasis, speed and power training is included (if you have access to the necessary equipment). These sessions are done with 1–6 kg medicine balls. Explosive lower-body power work is maintained throughout the entire program.
• Through this coaching program, you’ll build a solid foundation for future explosive and sport-specific strength development
• You’ll also gain knowledge about injury prevention, how to manage pain symptoms, and how to maintain long-term training health.
• An upper-body warm-up routine, mobility exercises, and a short nutrition guide are also included.
• You can choose to train 2, 3, or 4 times per week.

3. What do you need to get started?

• You need access to a gym with barbells and free weights.
• Speed and power training sessions are performed with 1–6 kg medicine balls (if available).
• You can still fully participate even without medicine balls, since the main focus is on general and maximal strength training.
• During the off-season, the program uses moderate training volume and nonlinear periodization to ensure continuous progress.

4. Why should you join?

• You receive a comprehensive, evidence-based guide to effective physical training.
• You get professionally designed training programs and video instructions for all exercises.
• You receive an Excel tracking sheet to monitor your progress and ensure real results.
• You develop the capacity of the tissues most stressed in disc golf — helping you stay healthy and perform better.

Better health → Better performance!