hey guys I’ve been lurkin’ around here for a while and have gotten a lot of info. I recently changed into a 4x4 routine with squats, deads, and bench and a 4x2 for one arm high pulls and 1 arm snatches and have had great gains.
I’m 17 years old and throw the shot roughly 49-50 consistantly and discus I’m not too sure yet but last season threw a P.R. of 121’6". What I’m asking is what should my lifting routine be in season? currently lift 4 days a week
Thank you,
paul
Adam Nelson has a site with a lifting forum, not a very busy site but go through the lifting forum and you will get heaps of opinions and advice from Adam and Rob, on lifting, peaking etc.
I picked up some very useful tips on peaking myself.
Before asking questions, really read what is already there…
Paul, and good luck on your journey…
i would squat, deadlift, clean, snatch, bench at least once a week
you could do a three to four day a week program even five with rest or light days before meets this is mine:
sunday: off
monday: shoulders/chest (includes snatches when i can)
tuesday: squats, hex bar deads other leg and back work
wed: meet
thrusday: box squat, cleans, straightbardeads
fri:off
sat: meet, then corrective training
wow thanks guys that was a ton of help! 
download Dan John’s throwing-book off his website and read some of his newsletters