The Training Program consists of two phases:    Phase One + Phase Two

Each Phase consists of (2) sessions:  Session A + Session B

• Goal: Train two times per week
• You can schedule more training sessions per week as desired. 
• You can stay in a session or phase as long as you want before moving on.

^{Please arrange the sessions on days that work best for your schedule. We highly encourage you to schedule the sessions in your calendar. 
Assigning your training to a date and time will increase the likelihood of completing the session.} 

For disc golfers, using your disc golf bag for rucking is an excellent way to combine sport-specific training with fitness. Fill your bag with the usual discs and add additional items such as water bottles to reach about 10% of your body weight, ensuring the load is evenly distributed and secured. Wear sturdy, comfortable shoes to handle the varied terrain you'll encounter on a course. Prioritize a meal with complex carbs and protein a couple of hours before your session for sustained energy, and include snacks like nuts or a fruit for mid-session refueling, mirroring your tournament nutrition plan. Start with dynamic stretches that mimic your throwing motion and engage the lower body and core to prepare for the session.

When you set out, walk the course as if you were playing a round, keeping a brisk but manageable pace. This approach not only builds physical endurance but also integrates mental and technical preparation for tournament conditions. Maintain an upright posture with engaged core muscles, just as you would when navigating the fairways. Adjust the load and the fit of the bag as needed, always listening to your body’s feedback.