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Old 08-31-2014, 02:29 AM
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Weight lifting & disc golf?

What weight lifting workouts do peeps recommend that will help disc golf? I'm guessing you want more reps at light weights (for lean muscle) compared to heavy weights for bulking up? Thx.
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Old 08-31-2014, 06:28 AM
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Only thing that would help disc golf is if you are really out of shape and build up a little bit of muscle.

It's a technique game.
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Old 08-31-2014, 06:50 AM
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Core exercises, legs and stretching.
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Old 08-31-2014, 07:34 AM
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I use a little 3lb weight to work out my elbow and forearm sometimes. But it is more for rehab than muscle building. I have something wrong in the elbow, and once a month or so I have to strengthen the tendons and ligaments around the injury.
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Old 08-31-2014, 08:45 AM
scotnt73 scotnt73 is offline
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Weights aren't that helpful for disc golf but working out the core in general is. The most bang for your buck in the gym would be cardio(for obvious reasons) and some kind of yoga/deep stretching(to build flexibility and strengthen your core).
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Old 08-31-2014, 08:48 AM
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Paging Andy...
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Old 08-31-2014, 10:26 AM
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Holy ****, OP. First off, forget all the crap you've learned from old wives tales.

News flash:, "high reps light weight for lean muscle isn't true in a y way, shape or form. Muscle fascia grows by small tears and then repairing said tears. The definitive factors for that are progressive workload and time under tension. High repetitions at light weight are only good for one thing: cardio; and that's only if you are doing them at high speed with improper form (a la crossfit) which I don't reccomend. I seriously can't believe that in this day and age the old wives tale of "low weight high reps"persists. I also can't believe people still use the phrase "lean muscle" as if there was some other type of muscle.

Okay. Deep breath.

Now, if want specific disc golf relsted.exercises, others have already posted what you need. Shoulders, legs and core. It wouldn't hurt to throw in some grip exercises as well. From your post I assume that you know your way around the gym but probably don't go every day. So here's a split I would dio if I were you:

Day 1:
Overhead Dumbell Press (4 sets, 12-15 reps)
Dumbell Lateral Raises (3 sets, 15 reps)
Dumbell Front Raises (3 sets, 15 reps)
Low Cable rows (4 sets, 12-15 reps)
Barbell Bicep Curls (3 sets, 10-12 reps)
Triceps Push downs (3 sets, 10-12 reps)

DAY 2

Leg Extension Machine (5 sets, 15-20 reps)
Hamstring curls (5 sets, 15-20 reps)
Calf Raise Machine (150 reps total)
Leg Press (5 sets, 15-20 reps)
Barbell Squat (3 sets, 12-15 reps)

DAY 3

Bench Press (3 sets, 12-15 reps)
Dumbell Flyes (4 sets, 15-20 reps)
Weighted sit - ups (5 sets, 25 reps)
Hanging leg raises (150 total)
Roman Chair sit ups (100 total)

Also try and do 250 crunches and 150 push ups per day at home. Try taking a yoga class or using DDP Yoga (which I use) to maintain and even increase your flexibility.

If you have a Crossfit gym in your area, it might be worth looking into and speaking with their trainers after you've developed a good base. Crossfit is all about functional strength so it should really help. Caution though: many crossfitter s are huge douche canoes.

Lastly, please forget all the old wives tales of working out. They will only hinder your progress. Additionally, don't waste your money on stupid supplements that you will just pee out. A multivitamin in the morning, fish oil for your joints and protein after your workout are all you need.

Hope that helps.

Last edited by AndyJB; 08-31-2014 at 10:28 AM. Reason: typo
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Old 08-31-2014, 10:31 AM
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Quote:
Originally Posted by scotnt73 View Post
Weights aren't that helpful for disc golf but working out the core in general is. The most bang for your buck in the gym would be cardio(for obvious reasons) and some kind of yoga/deep stretching(to build flexibility and strengthen your core).
Wrong on so many levels. The most "bang for your buck" is certainly not stretching or cardio. It would be weight lifting and core exercises. Specifically weight lifting focusing on the.shoulders and legs as I posted above.

Weights can help any activity tremendously. Everybody's body reacts differently but building strength will help you in any physical endeavor. I don't know why people, especially on here, seem to think that the second you touch a weight you blow up like a balloon and suddenly lose all your disc golfing skills, form and technique. It simply is not true.
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Old 08-31-2014, 10:41 AM
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i cant picture ricky or will weightlifting.
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  #10  
Old 08-31-2014, 10:47 AM
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If your gym has a good cable machine I would recommend throwing that into the mix as well.
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