Scribd
Upload
68 views

SPT Program

Power throw

Uploaded by

xmimichelle.vallex
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
68 views

SPT Program

Power throw

Uploaded by

xmimichelle.vallex
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 5

STANDING

POWER
THROW
PROGRAM

This program is intended as


an add on to your normal
training, it is designed
specifically to improve CONTACT US:
performance on the Standing
Power Throw. @mops_n_moes
14k followers

For a complete, well rounded


MOPs & MOEs Podcast
training program consider 4k subscribers
joining our Long & Strong
team training! You can find it www.mopsnmoes.com
on our website under the
“train” tab, and your first [email protected]
[email protected]
week is free.

ELEVATING MILITARY HUMAN PERFORMANCE


PROGRAM
OVERVIEW
WHY THE STANDING POWER THROW?
A disproportionate number of people struggle with this event,
despite consistent attempts to improve. This is likely because
training for speed and power is very different from traditional
Army physical training. We created this free resource to help
guide people towards the necessary changes to their training.

POWER FUNDAMENTALS
Effective power training is all about maximal intent. Every rep
needs to be 100% effort. To achieve this we need short, intense
sets and plenty of rest. This is the opposite of how the Army
prefers to train (long sets, minimal rest, chasing “muscle
failure,” etc.)

SKILL, SPEED, STRENGTH, STRETCH


To address as many potential limiters as possible, this program
includes training across three categories. Skill work will
include actual throwing at various weights. Speed work
consists of jumping variations. Strength work incorporates
more resistance, but should still be conducted with a focus on
speed. The stretching is intended to improve relevant range of
motion.
INSTRUCTIONS
TRAINING SESSIONS
Conduct these sessions over four weeks, with at least one day
of rest between each session. Complete a thorough warmup
before each session. Conduct the exercises in the order they
are listed: skill first, then power, then strength. You can
superset the stretching with the strength, or conduct it at the
end as a cooldown.

SKILL
Throws should be completed without fatigue. This means you
should rest between every throw, or complete sets of no more
than 2-3 reps followed by extended rest periods. The number
of reps listed is the total for the session. “Rx” refers to the
prescribed weight (10lbs). If you have them available, use
slightly heavier and slightly lighter balls for Rx+/Rx-.

SPEED
These are not intended to be fatigue sets, they are intended for
you to be as explosive as powerful. Focus on precise
movement, especially if they feel awkward at first. This
coordination will be crucial to improving your throws.

STRENGTH
For the strength exercises, aim for an RPE of 8. This means you
should stop when you could do roughly 2 more repetitions
before failing. As you progress from week to week, either add
repetitions at the same weight (if you didn’t max out the rep
range), or add weight if you’re at the top of the rep range. For
more information on RPE, listen to our May 5th, 2024 podcast
episode on RPE vs Percentages.

STRETCH
Complete these either between strength sets, or as a cool
down at the end of the session,.
SESSIONS
SESSION 1

Week 1 Week2 Week 3 Week 4

Skill Rx Throw 6 reps 8 reps 10 reps 12 reps

Speed Box Jump 3x3 3x4 4x3 4x4

Barbell
Strength 3x3-5 3x3-5 3x2-4 3x2-4
High Pull

Hip Flexor
Stretch :30s/side :30s/side :30s/side :30s/side
Stretch

SESSION 2

Week 1 Week2 Week 3 Week 4

Skill Rx+ Throw 4 reps 6 reps 8 reps 10 reps

Broad
Speed 4 reps 4 reps 6 reps 6 reps
Jump

Squat
Strength 3x3-5 3x3-5 3x2-4 3x2-4
Jump

Kneeling T-
Stretch Spine 5/side 5/side 5/side 5/side
Stretch
SESSIONS
SESSION 3

Week 1 Week2 Week 3 Week 4

Skill Rx- Throw 8 reps 8 reps 10 reps 10 reps

Reverse
Speed Broad 3x2 3x2 3x4 3x4
Jump*

Barbell Hip
Strength 3x3-5 3x3-5 3x2-4 3x2-4
Extensions

Couch
Stretch :30s/side :30s/side :30s/side :30s/side
Stretch

*This is an awkward movement at first, but exceptionally relevant for overhead throwing.
Give it some practice.

Fun fact: In exercise science research this


movement is known as the “backwards
overhead medicine ball throw” usually
shortened to “BOMB throw.”

Yes, we could’ve had a BOMB throw...

You might also like