Repetitions refer to the number of times you perform a single movement of an exercise.
IE. (6) Reps is telling us to do the movement (6) times in a row.
Sets refer to the number of times you will perform the Reps of a movement before moving to the next exercise.
If no sets are listed - that indicates you only need to do one set.
IE. (2) Sets is informing us that we need to do a movement the number of requested reps two times, with a break between sets, before moving to the next exercise.
Rounds refers to the number of times we will perform the listed movements- Reps and Sets.
If no rounds are listed - that indicates we only need to do one round.
IE. (2) Rounds means we need to go thru the complete list of movements and perform the indicated number of Reps and Sets before starting over from the beginning again.
Progression refers to a more advanced exercise. Make sure that you own the first exercise before progressing to the next variation.
The Training Programs consist of (2) sessions.
Session A + Session B
- Complete each session at least once per week.
- You can complete the sessions more frequently per week if you would prefer.
- There is a section titled “Bonus Movements” below the training sessions. If you would like to add more movement to a training session, you can select any number of bonus movements at any time.
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.
Enhanced Core Strength
Improved Cardiovascular Endurance
Increased Leg Power
Better Stability and Balance
Joint Toughness
Mental Fortitude
Increased Fatigue Resistance
Injury Prevention
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.
