There’s something about a perfectly thrown disc—when the timing, the power, and the form all come together. You feel it before you even see the flight. It’s effortless, smooth, and explosive all at once.
My name is Mike, and I work at XMARK, but beyond that, I’m a disc golfer who’s spent years chasing the perfect throw. One of the perks of working here is having access to top-tier equipment, which has allowed me to experiment and dial in the best strength training routine for disc golf.
I used to think improving my game was all about refining technique—watching slow-motion replays of the pros, tweaking my footwork, adjusting my grip. But no matter how much I fine-tuned my form, some days, my throws had that effortless power… and other days, I felt sluggish, unstable, or just off.
That’s when I started looking beyond technique and into strength and endurance training. Turns out, a powerful throw doesn’t just come from mechanics—it comes from the muscles behind the movement. Your glutes drive the power. Your core transfers the force. Your shoulders, back, and arms fine-tune the release. If any of those links in the chain are weak, you’re losing distance, accuracy, and consistency.
Once I committed to a strength training routine—using XMARK equipment in my home gym—everything changed. My drives became more explosive. My accuracy improved deep into rounds. And perhaps the biggest game-changer? I stopped feeling worn out by the back nine.
Training with Intention—Not Just Playing Rounds
Too many players think the best way to improve is just to go out and play more rounds. Sure, that helps, but at some point, you hit a plateau. If you’re always playing full rounds without focused practice and training, you’re reinforcing bad habits just as much as good ones.
The best players I know don’t just play—they practice. They work on weak spots in their game, fine-tune mechanics, and dedicate time to structured training. Strength work is no different. If you want more power, endurance, and consistency, you have to train with intention.
I schedule my strength training into my routine just like I schedule fieldwork and putting practice. Some days, it’s a quick workout before I hit the course. Other times, it’s my go-to on a rainy day when I can’t get outside. Either way, I make it a habit—and that’s when the real improvements started happening.
Why Strength Training Matters in Disc Golf
- Glutes & Legs (Glutes, Quads, Hamstrings, Calves): The powerhouse of your drive. When your plant foot hits the ground, it’s your glutes that generate explosive force.
- Core (Obliques, Abdominals, Lower Back): The link between your lower and upper body. A strong core allows for more controlled rotation and follow-through.
- Shoulders & Arms (Deltoids, Triceps, Forearms): Helps maintain disc control and generate snap.
- Upper Back & Chest (Lats, Rhomboids, Pecs): Keeps posture strong and provides stability during throws.
The XMARK Home Gym Setup That Transformed My Game
1. Functional Trainer: The Ultimate Tool for Disc Golfers
- Cable Rotations: Mimics the twisting motion of a throw, building core strength and rotational power.
- Lat Pulldowns (if equipped): Strengthens the lats and upper back, improving posture and preventing late-round fatigue.
2. Olympic Barbell & Bumper Plates: The Key to Explosive Power
- Deadlifts: Strengthens glutes, hamstrings, and lower back—essential for a powerful drive.
- Overhead Press: Builds shoulder and triceps endurance for consistent throwing.
- Landmine Twists: One of the closest exercises to a disc golf throw, improving torque and rotational strength.
- Front Squats: Strengthens quads and glutes, improving balance and stability.
- Hip Thrusts: The best exercise for increasing power in your plant-and-throw motion.
3. XMARK Hurricane Airbike: The Secret to Staying Strong All Round
- More endurance in long rounds: No more dragging by hole 16.
- Better recovery between throws: Keeps legs fresh even on hilly courses.
Suggested Workouts:
- 🔥 Explosive Power Intervals: 30-second sprint / 1-minute easy pace (repeat for 10-15 minutes).
- 💨 Endurance Training: 3-minute steady pace intervals to build stamina.
The Results: How Strength Training Changed My Game
- ✅ More power behind my drives – Added distance without sacrificing control.
- ✅ Better accuracy late in rounds – No more fatigue messing up my form.
- ✅ More consistency on uneven terrain – Stronger legs and core keep me stable.
If you’re serious about disc golf, strength training should be part of your routine. You don’t need a ton of space—just the right tools. A functional trainer, an Olympic barbell setup, and the XMARK Hurricane Airbike are all you need to start seeing real improvements.
Give these workouts a try, and let me know if they help your game!