Disc Golf Workout

[Matt Heenan]

Through researching workouts I realized that they have specific workouts for baseball, football, soccer... But there is no workouts designed for specifically for disc golf. So I thought I would put together a light work out that targeted the muscles used for disc.
According to the champ the major muscle groups used are the shoulders, legs, back, and hips. I also feel that strong forearms could be useful. So if you are looking to get back into shape and wanna give it a try here it is.

Legs:
Hamstrings
Squats- recommend doing very lightly especially if legs have not been attempted
Leg extensions- These are done on a machine and is simply a motion of pushing weight upwards with the legs.
lying leg curl- just find the leg press machine and do it backwards lying on your stomach.
[u]Quads. [/u]
Leg Press- just sit in the maching and lift up with legs.
Lunges- Simply hold dumbells to your side and take long steps front wards and back wards. your off knee should almost hit the ground.
Calves
Calf raises

Shoulders
Military Presses- find a bench with back support and hold dumbells to side facing up. Lift them over your head and have them almost touch eachother.
Shrugs- stand up straight. Hold dumbells to your side and lift them up while keeping your arm straight.
Lateral raises front and side.- hold dumbles to the side and raise them out and up about head level while keeping your arms straight.. Do the same for front.

[Matt Heenan]

Back
Deadlifts- Go light. Put desired weight onto a barbell. Squat down to floor and grip. lift it while keeping your back straight hold then go back down.
Wide grip pullups
Rows

Hips
Medicine ball- If you can find a partner stand back to back while passing a medicine ball to eachother.
any ab exercise- when doing abs cross your body. situps for example you can touch across knee and elbow
side lunge- same as leg lunge but to the side

fore arms.
any wrist curls

[Bobby Direnzo]

3% of the disc golf population is in shape..good luck with that...

[Eric Kevorkian]

Thanks for sharing Matt.

I know I could certainly benefit from those exercises

[Wendy Boutin]

Nice research Matt! I recently went to a fitness conference in New York City where the cream of the crop fitness pro's provide workshops. One that I found very applicable was the TRX suspension training. Although you don't necessarily need the equipment to do the workouts, you might find the videos in this "golf" section: http://www.trxtraining.com/trx-training/sports-fitness/golf/ helpful in adding variety to the muscle groups you've suggested. Although, these are designed specifically for golf performance, I'm confident the bio-mechanics apply just as well to disc golf.

[Matt Heenan]

thanks wendy. Others feel free to share. These are just some basic excercises for the disc golf targeted muscles. My explanations on some are rather rumedial as well. Disc golf is evolving and that means people will need every edge they can to stay up

[Matt Heenan]

In addition there has to be more excercises for the hips. I just couldn't think of them or find them. The hips are everything!

[Sandy Redd]

I do most of that stuff matt on a regular basis, and it is proven. I also do some cardio for about 45-1hr and that will get those unwanted pounds off.
I will probably to squats and lunges today to work that @$$

[Matt Heenan]

Sandy is a testament to this to. He's lost a ton of weight and started murdering people.

[Steve Solbo]

Buttons wouldn't know a dumbell if it was dropped on his head.

Most of the population around here isn't in great shape, but look at the best players in the region, for the most part they ARE.

[Craig Cutler]

Check out the top 20 Male/Female players in the World. Says something about being in shape and playing better.

For the anti gym types, Biking is great. elastic bands, stretching, and balance is key.

[Marvino Manalo]

Sandy is a testament to this to. He's lost a ton of weight and started murdering people.

yup this is right. Disc Golf Workout is great I do it all the time. every week I gain 10ft on my backhand drive..

[Sandy Redd]

Sandy is a testament to this to. He's lost a ton of weight and started murdering people.

Thanks boyyyyy.
Also hips you can do burppies or a bike exercise, where u lay on your back and peddle in the air.
Like todd always said, on your bike.

[Matt Heenan]

Check out the top 20 Male/Female players in the World. Says something about being in shape and playing better.

For the anti gym types, Biking is great. elastic bands, stretching, and balance is key.

Good point Craig. Not everyone wants to pay for a gym membership. The targeted muscles above can be hit with a variety of body weight excersises. Hand stand pushups for shoulders...

[Marvino Manalo]

break dancing target's all muscles in the body..

[Wendy Boutin]

For the anti gym types, Biking is great. elastic bands, stretching, and balance is key.

Right on, Craig. Real athletes get in and stay in shape.

Hips? Balance and stability? Strengthen your entire core (cut off your arms past the shoulders, legs past the hips, and your head and that's your core). Pilates all the way...its not feminine even if that's the perception. The workout doesn't have to hurt to work.

Of course, with my most prized machine, biking will certainly target the hips.

.......__o
.......\<,
....( )/ ( )

[Sandy Redd]

love the pic wendy classic, once the weather is a little warmer the Peugeot course bike will be in full affect

[Doug Callaghan]

Through researching workouts I realized that they have specific workouts for baseball, football, soccer... But there is no workouts designed for specifically for disc golf. So I thought I would put together a light work out that targeted the muscles used for disc.
According to the champ the major muscle groups used are the shoulders, legs, back, and hips. I also feel that strong forearms could be useful. So if you are looking to get back into shape and wanna give it a try here it is.

Legs:
Hamstrings
Squats- recommend doing very lightly especially if legs have not been attempted
Leg extensions- These are done on a machine and is simply a motion of pushing weight upwards with the legs.
lying leg curl- just find the leg press machine and do it backwards lying on your stomach.
[u]Quads. [/u]
Leg Press- just sit in the maching and lift up with legs.
Lunges- Simply hold dumbells to your side and take long steps front wards and back wards. your off knee should almost hit the ground.
Calves
Calf raises

Shoulders
Military Presses- find a bench with back support and hold dumbells to side facing up. Lift them over your head and have them almost touch eachother.
Shrugs- stand up straight. Hold dumbells to your side and lift them up while keeping your arm straight.
Lateral raises front and side.- hold dumbles to the side and raise them out and up about head level while keeping your arms straight.. Do the same for front.

Id add reverse fly's and one arm rows for the back. If your actually going to train id say those muscles are as important as any when you pull the disc. Also id say you could cut most of the leg exercises out and just ride a bike 2 times a week. Bike does all the same muscles as lunges, squats and calf raises.

Id like to see more on this though, ball golf learned about 10yrs ago that conditioning is everything. Most pro ball golfers have flexibility coaches/strength coaches ect now and it used to never be that way. Certainly there is something disc golf can learn from this.

[Mike Murphy]

This is some great information.

I keep telling myself I'm gonna work out just a bit daily/weekly to improve my game but I honestly had no idea where to even begin, this is incredibly useful.

Thanks

[Justin DeVico]

I have found that p90 x(the lean workout) and insanity have done wonders for my game.

[Mike Cormier]

The most exercising I've ever seen involving DG is 12oz curls. I've seen the pounders come out and those real heavy weights bust out the growlers. They really like to "lift them up and put them down" if you know what I mean.

[Bobby Direnzo]

Buttons wouldn't know a dumbell if it was dropped on his head.

Most of the population around here isn't in great shape, but look at the best players in the region, for the most part they ARE.

Solbo we all know you know what a Ho-Ho's are thats for sure!!

[Steve Solbo]

Buttons wouldn't know a dumbell if it was dropped on his head.

Most of the population around here isn't in great shape, but look at the best players in the region, for the most part they ARE.

Solbo we all know you know what a Ho-Ho's are thats for sure!!

Naw. Funny Bones are where it's at dawg.

[ekap]

Get in the best shape of your life right now or regret it forever. You can't get these days back. Hate to say it but it's at least 70% diet and nutrition and in my opinion you NEED to include weight training or some kind of resistance. I'd be happy to tell you what foods to avoid, but it takes mental strength. I also hate to say it but the opposite sex treats you very different once you get in shape, even if it's your spouse. Believe me.

Great thread Heenan.

[Gary Cyr]

Buttons wouldn't know a dumbell if it was dropped on his head.

Most of the population around here isn't in great shape, but look at the best players in the region, for the most part they ARE.

Buttons is a dumbell, and he hasn't touched a weight in years.

I took a brief scan of this thread and the champ is the champ so his input is always great. However, I saw nothing in here about a strong core. THAT IS target numero uno!!! It's before anything.

I'm coming into this year in KILLER SPAPE and I'm ready to go!!

LET GO MOTHER NATURE,....KNOCK IT OFF!!!!

[Gary Cyr]

Most pro ball golfers have flexibility coaches/strength coaches ect now and it used to never be that way. Certainly there is something disc golf can learn from this.

also, I don't want to discourage anybody that believe's in stretching. However, there is lots of recent literature that shows stretching provides little value in preventing injuries.

Do as you wish though.

[Doug Callaghan]

Most pro ball golfers have flexibility coaches/strength coaches ect now and it used to never be that way. Certainly there is something disc golf can learn from this.

also, I don't want to discourage anybody that believe's in stretching. However, there is lots of recent literature that shows stretching provides little value in preventing injuries.

Do as you wish though.

stretching?

[Wendy Boutin]

I took a brief scan of this thread [...] However, I saw nothing in here about a strong core. THAT IS target numero uno!!! It's before anything.

I covered it above. The core is the power house!

[Joe Yaskis]

I like to run, run, run.

Buttons runs for the border.

[Gary Cyr]

Most pro ball golfers have flexibility coaches/strength coaches ect now and it used to never be that way. Certainly there is something disc golf can learn from this.

also, I don't want to discourage anybody that believe's in stretching. However, there is lots of recent literature that shows stretching provides little value in preventing injuries.

Do as you wish though.

stretching?

Maybe Flexibility means something different to you than it does me.

Flexibility = Stretching,..in my book anyway

Again, not trying to discourage anybody from doing what they believe in,..just saying the literature is out there. Do as you wish.