Throwing and catching are fundamental to human performance. Thus, we will utilize the medicine ball and other implements to maximize our power and also challenge our energy systems. This program is highly recommended to anyone who throws, strikes, kicks, sprints, flips and changes direction.

Due to the minimal equipment required, this program is easy to run on a hot summer day or combine with a current program. Moreover, the PDF documents will enhance your program design skills, and shed light on load management considerations.

Grab a partner if you wish and above all else - JUST SEND IT!

At Katona Athletic Performance we believe that athleticism is a choice and can be built at any point in life - all you need is the desire to attain it. Ready to experience physical literacy in a brand-new way? Let's Build!

P.S I have tested a plethora of athletes from a variety of sports and age groups and *hint hint* maximal throws often make an appearance in some form.

What's included

Workout PDFs

The phases of the program come complementary with a PDF document of the workouts, allowing you to quickly reference your training plan independently of the videos.

Instructional Videos

The program includes detailed videos for each movement introduced designed with a 3 layer teaching style: 1. Visual Demo, 2. Written Cues & 3. Voice-Over to cater to all learning styles.

Knowledge Enhancement PDFs

Here at Katona Athletic Performance our goal is to leaving you feeling more educated than when you walked in. The included PDF files are designed to enhance your training experience and give you the tools to sit in the driver's seat of your journey to personal excellence.

In summary, you get:

Workout PDF

Exercise Videos

Knowledge Enhancement PDFs


$50 Subscription (includes all programs)

Witness the beauty of projectile motion!

Keystone Program +
Private Coaching.


For 3 months, I provide technical feedback via text/voice message on all relevant videos you send, and make ongoing adjustments to your program based on how you respond to the work. I also advise you more generally on recovery / lifestyle protocols as needed to help you get the most out of the work.

Check out our other programs