Play like a Pro: Off-season training tips you can't miss!

Play like a Pro: Off-season training tips you can't miss!

If you're an avid disc golfer, you're likely aware of the stress the game can put on your body, especially your shoulders and elbows. Like in any other sport, increased activity also increases the risk of injuries. So, how can you enjoy a summer filled with disc golf without the worry of getting sidelined by injuries?

For the past four seasons, I've been developing disc golf-specific strength training programs. I've tested these programs on myself and collaborated with several Estonian pro players, including Albert "Bazooka" Tamm since the 2021 season. Thanks to these tailored workouts, Albert has successfully avoided major injuries and never had to withdraw from a tournament due to injury. While we've encountered minor issues requiring adjustments, quick responses have ensured his participation in tournaments.

As a disc golf enthusiast, your off-season training plays a crucial role in your ability to compete throughout the season. Effective strength training doesn't necessarily require a gym; you can achieve great results with minimal equipment at home. The key factors are consistency and dedication. It takes 6-8 weeks of routine training to feel the impact, and lasting results come from several months of effort. A well-planned off-season training regimen can be maintained with minimal effort during the season.

There isn't a one-size-fits-all answer to the ideal disc golf workout frequency or structure. Training 2-3 times a week is definitely beneficial, but if you're up for a challenge, 4-5 times a week can yield excellent results. I personally don't advocate for a specific split training program for disc golfers. Instead, I categorize workouts based on basic movement patterns that are integral to everyday life, enhancing overall strength and resilience.

These categories include:

  1. Squat
  2. Deadlift
  3. Upper body pull
  4. Upper body push
  5. Carry
  6. Rotations

Within each category, there are numerous exercises to choose from, depending on individual factors like training experience, available equipment, and body control abilities. For a well-rounded workout, consider exercises such as: 

Dumbbell Box Squats

Sumo Dumbbell Deadlift or

Sumo Kettleball Deadlift,

TRX Rows for upper body pulls, 

Dumbbell Overhead Press for upper body pushes,

Kettlebell Suitcase Carry, 

and Banded "Woodchops" for rotations.

During the initial week, limit sets to 2, with each set performed close to failure, leaving 2-3 reps in reserve (except for Suitcase Carries, where timing is crucial). In the following weeks, add a third set to maintain an optimal training load, ensuring continuous progress.

If you're interested in learning more or starting your off-season training, feel free to reach out to me at