DO THIS or You Will WASTE Your Offseason [Disc Golf Pro Training]

welcome back to Bonanza disc golf no I didn't get an apartment we're just house sitting for some friends in the Orlando area so I have a nice little setup here but as you're watching this it's the first day that I'm taking off in a very long time I'm taking the 24th and 25th off but I'll still have some videos for you guys and in today's video I want to bring you a little bit behind the scenes into my coaching with overthrow disc golf Josh over there and one of the things that we talked about in our first coaching session which the full session is up on the patreon but I'm going to bring a little bit of it to you guys here because we talked a lot about how to structure your off season training to get the most out of it and not just be like oh maybe I need to do field work maybe I need to do putting and this is good for me because as someone who created project 100 this is an episode of project 100 boom slap sound effect but I just had like I'm gonna Putt and I'm gonna do non-discoff workouts and I'm gonna do field work and this is gonna be okay but without having a really good structure it's hard to go from just all right to good disc golfer to an elite level disc golfer playing on the pro tool so we're gonna listen to what Josh has to say about how periodization should be and how you should structure your off season training and I'm going to break down the ways that I'm not 100 gonna do that and why so off season has different stages and we call it periodization different periods inside your off season the first like two weeks of an off season is rest just so your body can recoup from the onesies then the next couple weeks is like really hitting the gym hard the strength training and the stabilization training while you do like big chunking no disc drills just like ingraining Shadow swing form without a disc in it hard in a pan is you know probably four weeks then you start pulling back off of that when you start integrating discs we don't want our bodies sore all the time we want to be able to throw a disc and feel the thrill so we move that direction and then eventually six to eight weeks prior to when we want to be tournament ready stop looking at form pieces whatever we have form wise it's there now we make everything feel good we make everything consistent we learn have to hit gaps with our new form then we go back to cause of error and stuff like that and we start finding out where the mental slips happening where are we dropping in Strokes that's the macro view of the offices now to be honest with you I'm not really going to take all this fully from my approach to off-season training however I did take about a week off of rest because I never really had a crazy on season I wasn't like playing tournaments every single weekend but I was filming doing like 36 to 54 holes a day of disc golf so I did actually take about a week off and I was like it shouldn't get back to training and that training wasn't just going to a course and playing for me this offseason is going to be very similar to what Josh said because after that rest I'm now in the phase of starting to lift and I have a coach whose also name is Josh he's a licensed athletic trainer and we're working a lot on different movements I'm gonna have a video coming out about that later I just want to make sure that I get everything correct in it but I'm starting to lift essentially five days a week to make sure that I am growing in strength as well as flexibility because there are a lot of movements that you do when throwing a disc for hand or backhand backhand like I have to worry about my shoulder here I have to worry about my elbow because it's being used as a whip my wrist and so I want all that to be stable and strong not only strong because I don't want to get injured but also strong because if I have strengthened those muscles a little bit or I am a little more flexible and my reef back isn't here but it's over here and it's very comfortable and I do that and I'm able to hit that every time the boom I reach back here that extra couple inches adds maybe a mile an hour or five miles an hour to my throw which adds that distance I'm in the process right now like needing to overhaul my backhand and forehand forms because I never worked on the middle my forehand form we have touched a decent bit on the channel I've been working on it for about a month and it has been getting a lot better but one of the things that I have really coming to help that is a net which I'm going to be using to train and so I'm not really going to be hey let's go four to six weeks in the gym and just be in the gym with just some Shadow swings no I'm gonna probably about two weeks be hitting the gym pretty hard focusing on Shadow swings but after that point I'm trying to make sure that I'm eating enough and resting enough not doing really good at the rest part yet but I'm able to start actually incorporating a disc and actually throwing in a field but mostly into to a net just to really build myself and iron out the form of the backhand that's the main thing I'm working on because my backhand form has been like really bad and there's one thing that we did in a recent coaching session that was like oh this makes 100 sense as to why my form doesn't look like the pros and that's what I'm mainly working on right now you may have seen inklings of it in the last couple of videos that I posted but I'm not going to go the full four weeks without really doing anything with the disc and it's just not feasible for me too with the channel so I'm having to amend things to not overwork myself not throw more than I need to but making sure that I'm focusing on the movement getting good muscle memory by filming every single rep and watching back pretty much every single rep because I might be slightly more sore but I'm also not going as Josh said hard in the pain I'm not like trying to go as hard as possible because this is the main thing that I'm trying to do this off season that I think a lot of disc golfers can benefit from and I even was listening to the Eric Oakley Trevor stop interview and he was talking about this as well but it's something that I've really been thinking about for the past month or so and pretty simply that's just dialing in habits that I can take with me forever or just at least throughout the tour kind of funny I was dming Ezra Holden we were having a little conversation about lifting and I was watching stuff on his channel asking him some questions and he seems to be one of the only people on tour who's actually still working out during the season I think that's something that's going to be more common throughout the next couple years and he did it because he was lifting before he got into disc golf but I'm trying to build habits that it's not like oh I need to be two hours in the gym or I need to be killing my bodies or doing too many sets of something I want to build just repeatable habits that I'm going to be able to go to the gym and do that while I stay on tour so that I don't get extra sore but having resistance training will make sure that I have longevity on tour and stay strong throughout the season instead of atrophying the whole way along the season starting out really strong and then kind of getting worse and worse so I'm really trying to dial in those habits nutrition is one of the harder things for me but that brings me back to what Josh was saying which I think makes a lot of sense and that mainly is to just dial in your form without actually throwing the disc in like a course or something for like four to six weeks I think when we we're in a different coaching session he said it takes normally six to eight weeks to see form changes but that's why probably starting next week as I really start to just dial in my form and really work hard on it and making sure that I get my hip patterns correct and then making sure that my pull through stays good then making sure that I add some speed as I'm continuing to work out I don't think I'm really going to be playing courses just to train for probably six to eight weeks so probably won't be until February that I'm actually just going out to courses unless it's four videos that I'm filming one of the sustainable habits that I need to build is a sustainable income so that I can go on the tour because that's one of the main things that holds a lot of people back and so what that means for me is building in field work sessions that make sense to go along with that and most of those fieldwork sessions are actually just going to be net sessions because I'm planning on two to three times a week just having net sessions where I don't try to like throw my arm off but I throw a lot of reps that are good reps because I'm filming every single rep and watching it back to make sure I'm doing everything correctly one field work and that session that's on my forehand and then one that's on up shots and accuracy all the while putting consistently throughout this whole time because putting is going to be like what saves you and keeps you on tour especially if my form changes still are taking place a little bit on tour because I'm sure they're going to be things I need to work on and I want to get everything to a serviceable point which is hopefully 450 to 475 backhand because I saw on one of Drew Gibson's videos someone had asked what is the minimum accurate inconsistent distance that you need he said 475 so I'm like okay that's my new goal now to be able to compete at the highest levels don't necessarily need 500 you need 475 and you need to be good at everything else so trying to get my distance up there and then getting a solid forehand as well and then as it gets closer to either my tour or my tournament time depending on if I'm able to actually get on the tour but I'm guessing probably middle to late February is when I'm going to start to actually try to get onto courses practice hitting gaps using my new form with new disks and even just dialing my bag because I have like very small idea as to what my bag is going to be for next season and it might change a little bit during the season but I kind of really want to get it nailed down and figure out hey these are the discs that I want get all my backups get all my field work discs and really just learn everything about those discs that I possibly can because I love trying out new plastic and I definitely need to figure out what I want in my bag and I want a bunch of different manufacturers in that bag but I also want to compete at just the very highest level that I possibly can so once I dial in my bag probably take a lot for it to change but I need to dial in my form first because that might affect how I tend to release things because I've been tending to release things flat to anhyzer and I've already noticed which is the minimal stuff that I've been doing and I'm starting to really slightly more Hazard so that might have to change something as well but like I've said many times I'm probably working about 70 to 80 on my backhand 15 to 20 on my forehand 10 of my up shots and then just maintaining a consistent putt because I feel like my putt is pretty good I just need to stay at the basket I don't even necessarily think I'm doing 100 puts a day honestly I've been working a little bit more on standstill putting instead of just straddle putting but I don't even think I necessarily need to do 100 bucks a day I just want to putt every day to make sure that I'm staying consistent and 100 is a good easy number it's like 10 or 15 minutes so I am averaging right around there and I think maybe even a little bit more but just making sure that my putt stays dialed throughout this off season even throughout being sore because as I've been sore and putting I've had to focus a little bit more on actually getting good reps which probably really helps my muscle memory because I have some extra Focus there I'll see you guys tomorrow with another video that I'm about to film which is actually about all my favorite courses from this year kind of a look back at my travels so subscribe for that video subscribe for the New Year hopefully this helps you and your off season training especially if you can't get like out to a field you can lift and you can maybe work into a net or just Putt and there are many things that you can do that'll help your off season training that don't necessarily have to be going out and playing disc golf because honestly if it's not for videos I don't think I'm really going to be playing any casual rounds at all for the next couple months you want to check out the last project 100 video is right up here about figuring out the things that you actually need to work on but if you're not able to go out to a course I would watch this which is all about forehand and the things that I did to improve from having a pretty dangerous forehand form to now feeling pretty confident with my form obviously needing to continue working from there but get yourself a net I will have Nets that I'm able to recommend within the next couple weeks that are getting sent out to me I'm excited to take a couple days off not that there won't be videos coming up but I'm just excited because I haven't taken days off in a couple months so this is going to be really good for me appreciate you okay love you bye