Top 5 Weight Exercises for Disc Golfers | How I Went From 500ft to 700ft Pt.1

[@glennedley]

I really like your approach to this. It fits with what I'm doing to be able to improve and also stay fit and play as long as possible.

[@NickKrush.DGandFit]

Thats what I was hoping for so it’s awesome for me to hear! Best of luck with everything

[@KP-dp6tp]

Absolutely earned a subscription from me. Way to bring value and a much needed alternative view to the mainstream about throwing farther. It’s more than just form. I’ve recently gotten into weight lifting (about 5 weeks in) for the first time in my life and it’s good to see what I’m doing already will contribute to my discs golf game over time.

[@NickKrush.DGandFit]

Thank you for the support! It's cool to hear about how quickly you've been able to feel those improvements from general muscle/strength gains. After years of practice, form improvements can be hard to come by so bringing the physical body up to strength and speed can be a rapid force multiplier of the form work!

[@OkieTradez]

@@NickKrush.DGandFit good to know i actually enjoy doing calisthenics and also lifting/exercising in general!

[@thescramble4309]

All I can say is…. Hell yeah! This is super important for anyone who wants to improve their game . Ezra wasn’t giving out his secrets, but you have . Thanks !

[@NickKrush.DGandFit]

Thanks for stopping by, and you’re welcome!

[@BloodofEli]

I’m getting back into weightlifting but I wanted to focus on a disc golf regime that incorporates elastic/explosive movements instead of bodybuilding. I’ve found it! Thanks..

[@NickKrush.DGandFit]

That's great to hear! Thanks for stopping by

[@BloodofEli]

Sub

[@NWKastaways]

Ayyoooo! He made the video! Added to my playlist. 🎉

[@NickKrush.DGandFit]

Glad to hear, hope you enjoy it!

[@rogernock7865]

Thank you for doing this!!!! Could not have come at a better time. I’m finally back in the gym and it feels great!

[@NickKrush.DGandFit]

You’re welcome, and best of luck with your gym work!

[@tscdiscgolf8667]

This is great stuff, thank you for sharing your experience.

[@NickKrush.DGandFit]

Thanks for the support and you're welcome!!

[@chriskowalski9187]

very cool, I really liked the thoughts on why you are doing those.

[@NickKrush.DGandFit]

Thank you and glad to hear you liked it!

[@ContentsMayDiffer]

Very helpful. Thanks for sharing your insights.

[@NickKrush.DGandFit]

You're welcome! Glad to hear it is helpful.

[@joshdowden494]

Not weight lifting but for me jumping rope has been amazing for my form. It teaches you to be light on your feet and improves foot work. Ever since I started I have way more pop from my legs during my run up.

[@NickKrush.DGandFit]

That's awesome to hear, jump roping and other rhythmic, low-amplitude plyometrics are always great for sports and pretty low-risk! I'm hoping in a future episode of the series I'll talk about sprint and plyo-type training movements in depth.

[@shaunlittle9721]

Great vid. Thanks for putting together and sharing!

[@NickKrush.DGandFit]

Thank you for the support Shaun, and you’re welcome!

[@Appleandcalculator]

During the trap bar deadlift, are you actively pushing your feet up at the end, or is that just a consequence of the speed/force you generate? Thanks for the video :-)

[@NickKrush.DGandFit]

You're welcome! My feet leaving the ground is mostly a byproduct of bar speed and the intent of explosive triple extension at lockout 👍

[@fitdiscgolfer]

Awesome man! I thought about making a similar video at one point

[@Winton-fam]

This is great man! I'm very excited to integrate these exercises into my distance training. I just got over 70 mph on the tech disc today, which I know isn't that fast but it was one of my first milestones. Thank you for the good information!

[@NickKrush.DGandFit]

Thank you! You should definitely make one, having different perspectives from people with different background is always beneficial so I’d be one to watch to it 👍

[@NickKrush.DGandFit]

@@Winton-fam you’re welcome! I’m happy if it helps anyone out and excited to hear about how it works for you :)

[@daeganacevedo8080]

I noticed on your trunk rotations that your head moves slightly counter to your pull (pull forward --> Head twists back, and vice versa), is that an intentional part of your technique or just a by-product of the movement?

[@NickKrush.DGandFit]

That's a keen observation and a great question. My goal is always to keep my head stationary and spine centered during the movement, but I have a slight reflex to turn my head in the same direction as my "opposing shoulderblade pull". I'm suspicious the co-contraction is way we naturally try and find more strength while rotating, so a little twisting is likely ok but a lot of twisting could be unhealthy 👍

[@brannnnnnn]

Cable trunk rotation could be exchanged with side plank + rotation?

[@NickKrush.DGandFit]

@@brannnnnnn yes, I love that exercise! I do them every day now before training, it activates the oblique and TVA muscles which is what we are looking for here

[@pisteville7797]

Regarding discgolf posture. Is these exercises performed in APT or PPT?

[@NickKrush.DGandFit]

I usually try to shoot for neutral pelvic tilt in the weight room as a decent starting point, but a little bit of anterior pelvic tilt is ok especially on something like high-speed deadlifts when going into explosive triple extension. Posterior tilt will induce lumbar rounding which can be unhealthy to do on heavy bilateral exercises like a deadlift or squat.

[@awwitsHurts]

Hi. As a beginner. Do I do all these exercises at once when i hit the gym? Or do I split them to different days

[@awwitsHurts]

Do you know how long a small shoulder dislocation needs to heal before trying 100% discgolf shots? It was from a simple fall and catch with my hands

[@awwitsHurts]

Im pretty flexible, I just lack muscle mass hence why I shoulder couldn`t take the fall

[@NickKrush.DGandFit]

I have a document linked in the description that will help with how to program everything :)

[@NickKrush.DGandFit]

@@awwitsHurts it would be unethical for me to give direct advice for this, but in general when I have minor injuries I like to make sure daily life causes no pain first, and then work back up in throwing power over a couple of weeks (making sure pain stays below a 3/10 and doesn't get worse)

[@joshuaseeley7007]

So, I think there are a few things that aren't discussed, the change from a dx thunderbird to pro destroyer and going from a run up to 360° throw. Either way those are impressive #'s but going from a thunderbird to destroyer could be up to 100' and so could going to a 360°

[@NickKrush.DGandFit]

I won’t disagree and I did cherrypick before and after numbers that made it look very favorable, but since it’s not mentioned I should give some extra context. I was throwing destroyers off camera and was barely getting them further than my thundies (mainly from poor nose angle control) and had tried some 360’s as well, but hadn’t broken past 550 ish either on those. It was a healthy combo of speed increases and improving nose angle control 👍

[@OkieTradez]

what a guy!

[@NickKrush.DGandFit]

Thank you! Just saw your email and got back to you btw, I fixed the linking issue with your form analysis

[@adambroussard8192]

Disc golf is pretty much the first sport I've played for any real amount of time. Little bit of skateboarding in my teens, general weight lifting experience, and a tiny bit of tennis and running. Do you have any tips on how to build power, speed, and agility to someone who is essentially untrained? I have a good grasp on how to build strength and hypertrophy, but I'm such a slow twitch kind of guy, I'd love to increase my power so I can throw farther more easily.

[@NickKrush.DGandFit]

Luckily, throwing discs hard is a fast explosive movement, so that alone will help a lot. Additionally, short distance sprint work can be great for enhancing nervous system capacity for moving fast. Pretty much anything that’s fast and demands power can be good 👍

[@adambroussard8192]

@@NickKrush.DGandFit Sick. Sounds simple enough. I'll add some sprinting into the routine!

[@NickKrush.DGandFit]

@@adambroussard8192 right on man!

[@arielfaeth45]

Whats stretches do you do after this work out

[@NickKrush.DGandFit]

The only stretch I do after my lifting sessions is free hangs from a pullup bar, but I have pretty involved flexibility sessions 2x a week and lots of warmup and flexibility work before my main training sessions.

[@Chillydall02]

Just out of curiosity, how much disc golf do you actually play out on the course? Do you focus on distance more than playing actual rounds or is it 50/50?

[@NickKrush.DGandFit]

Because I have track season coming up I’ve had to narrow my time investments to just sprinting and distance throwing, but usually I like to play a round every week or two 👍

[@yggyking10]

Thanks for the great video and excellent thorough explanation! As an alternative to 3x7 / 2 RIR, what do you think of 3x12 / nearing form failure on the third set? Not disputing your approach, but I've been using 3x12 / FF for my workouts for a while now, and for an older athlete (I'm 55) and newer weightlifter (one year) I wonder if more reps with less weight is sensible?

[@NickKrush.DGandFit]

You’re welcome and thanks for watching! Sets of 12 will still be good for hypertrophy and you can certainly still get a bit stronger doing them, if you feel it’s a safer rep range for you I recommend continuing to do it. Approaching failure can recruit more fast twitch fibers so that’s a good practice to keep doing as well 👍

[@yggyking10]

@@NickKrush.DGandFit Ok, that makes sense. I'll think about progressing some of my exercises where it feels safe to do so.

[@NickKrush.DGandFit]

@@yggyking10 that's a great plan of action, any way you can progressively overload and stay healthy is a win in my book, so if keeping reps at 12 and adding weight over time does it for you, you'll be set.

[@OkieTradez]

i think im going to have to rest sooner then i wanted unfortunately i was doing a stand still drill other day and idk if was supposed to go 100% but i def almost ripped a tendon in my bottom side of forearm and that reallllly hurt and ive been throwing through elbow pain for about a year now so maybe its just time to take a few months off! hate that bcuz i feel i was turning the corner on 500ft too!

[@NickKrush.DGandFit]

Sorry to hear the injury got worse! Smart to immediately rest it. Any time a tendon is already hurting while you are still warmed up during exercise, it's usually a strong sign there is some trauma to that tissue. Once you can move it below a 2/10 pain level, I recommend doing some collagen synthesis/tendon rehab isos kept below a 4/10 pain level. That will accelerate the healing process and build up a stronger tendon for the next time you throw. I can help you more over email if you would like!

[@gyronation9303]

This is really good! In my experience, long term weightlifters like me would do better working with bands, flexibility, and explosiveness whereas the general non-lifting crowd will be better off starting to train and build up from here. Subbed

[@NickKrush.DGandFit]

Thank you! I've had a similar experience to you, I had nearly a decade of running injuries and did a lot of lifting since it was all I could train at the time, and recently have been trying to re-expand my body. In a way, all of that capital we put in the weight room bank has afforded us that general base while being able to delegate more of our effort to specific performance factors, so it definitely is not going to waste:)

[@NickKrush.DGandFit]

I'm hoping to put more of the specialized work in one of the future episodes, my subscribers voted to have the weight lifting vid first so I made sure to get this one on here asap.

[@gyronation9303]

@@NickKrush.DGandFit For sure man! I'm glad the algorithm recommended your videos to me. I actually started asking advice on the Disc Golf Review forum because of you

[@jm3legacy353]

Your the best bro thanks so much

[@NickKrush.DGandFit]

You're welcome, and thank you for the support man!

[@TheTchieX]

Great Video!

[@NickKrush.DGandFit]

Thank you!

[@m1erze]

Did you mention how often you hit all of the exercises / would recommend per week? Was skipping through a bit. Great content, excited to incorporate all these in my training this year!

[@NickKrush.DGandFit]

Thank you! I didn't explicitly state an exact intra-weekly frequency of each exercise, so no worries there. I was having a hard time deciding what to say about that because of the potential range of lifting experience levels of viewers, but since you mention it, it may be the right thing for me to add some annotations to give people an idea of frequency with some context. As a rule of thumb, you can start off by getting each exercise's set-rep scheme done once per week. I can also give you some individualized advice if you don't mind sharing an overview of your weight room experience and current weight training programming :)

[@m1erze]

@@NickKrush.DGandFitAppreciate the response! I don't need you to go out of your way for individualized advice, I understand you have your coaching available for that purpose. Currently I'm doing all my training at home since October, prior to that I had apartment gyms, and back in 2010-2015 I had formal gym memberships where I would do more intense lifting. I'm curious if I may be training too frequent now. I tend to feel since I don't do heavy weights that I should do things more often, but perhaps I'm wrong. I'm currently hitting the same muscle groups 2-3 days per week on average.

[@NickKrush.DGandFit]

@@m1erze you're welcome! I also wrote up a supplemental document for the video (link in description) since I really should have put that info in the original vid. Regarding your volume/frequency concern: I hate to use the "it depends" answer but it really is the only correct answer without me knowing the exact details of your program. But, in general, I think you can be at peace knowing that the frequency of hitting a muscle group can somewhat vary inversely to the intensity and workout volume. For example, if you were doing bench 2 times per week with each workout being 3x10 (60 reps per week) versus once per week at 6x10 (still 60 reps per week), the former program can drive better adaptation because the 60 reps are higher quality on average (less fatigue since it's two different sessions). This idea will change a bit for high-level bodybuilding but that doesn't apply to us since we are concerned with general muscle and strength. In general, I'd say if you can progressively overload consistently, are pain-free, and do not feel a lack of recovery going into your next workout, your frequency and workload are most likely ok and don't need adjustment until one of those measurement factors gets out of whack :)

[@zssaiyajin]

For the trunk rotation, why don't you move the torso by 180 degrees? I do this a few times a week, so i hope I'm not doing something wrong

[@NickKrush.DGandFit]

I wouldn't stress it because we can set up at different angles depending on what we are training for. The setup angle I use here is to emphasize maximum load on the trunk rotation muscles when they are at full length.

[@OkieTradez]

quick ? and i think many would benefit from the answer so im asking here.. when doing stand still drills do you actively initiate the pull with the arm before , at the same time or after the power pocket? after doing the stand still drill i realized on my X-Step i didnt actively pull through until i was right at the power pocket because when i did the stand still drill i was actively pulling on the reach back actually before the power pocket... so now im confused on which is correct? hope this makes sense..

[@NickKrush.DGandFit]

Great question! For me personally, my stand throw feels like: 1. I initiate the reach back and pull-through with my feet and glutes, pulling the disc into my chest. 2. Once I'm there, it turns into a frisbee throw with my arm all the way through the aim point/target.

[@OkieTradez]

@@NickKrush.DGandFit thats what i was hoping youd say! on my xstep im doing it right my lower body initiates the disc being pulled into my power pocket then i sling it out of there with the arm from that point.. next time i do a stand still drill my focus will be on using my lower body to initiate the first movements! thanks again for the tips bro!

[@NickKrush.DGandFit]

@@OkieTradez you're welcome man! Best of luck with the elbow rehab and form work

[@tombrockhoff3081]

Do you still sprint?

[@NickKrush.DGandFit]

Absolutely, in fact really building up on the track right now to get ready for the season but about to work some disc golf back in. I wanted to add sprint training info to this video since they have so much value, but it got too long so I am hoping to integrate them in the future episodes if people want them 👍

[@j45002]

How tall are you though. Bc you look like 6' 3"

[@NickKrush.DGandFit]

You have a good eye, I’m 6’3” ish in shoes 6’2” without shoes.

[@nezy3487]

🤙🏼