CA Strength and Conditioning
Field Sports, Multi-sport, Strength & Conditioning, Speed1 sessions per week
Must use App app to view and log training
Program Training
A1
Static Trap Bar Jumps
4 x 3 @ 30 %
A2
Drop Jumps
4 x 3
B1
Seated Broad Jumps
3 x 3
B2
Reactive Skater Hops
3 x 3
C1
Long lever Copenhagen
3 x 20
C2
Wall Leaning Hip Lock
3 x 6
A
Trap Bar Deadlift
3 x 5 @ 80 %
B
Kick Stance RDL
3 x 5
C
Barbell Bench Press
3 x 5 @ 80 %
D
Chin-Up
3 x 5 @ 80 %
E
Smith Machine 2-1 ECC Calf Raise
3 x 5 @ 90 %
F
SL Rower Eccentric Hamstring Slider
3 x 4
A1
Banded Acceleration Step
3 x 4
A2
Plate Skater Hop + Forward Hop
3 x 6
B1
Static Trap Bar Jumps
2 x 3 @ 30 %
B2
Drop Jumps
2 x 3
C1
Seated Broad Jumps
3 x 3
C2
Reactive Skater Hops
3 x 3
A1
DB Rear Foot Elevated Split Squat
3 x 8 @ 60 %
A2
Incline DB Bench Press
3 x 8 @ 60 %
B1
SL Landmine RDL
3 x 8 @ 60 %
B2
1-Arm DB Row
3 x 8 @ 132.28 kg
C1
Ab Roll Outs
3 x 6
C2
Side Plank Leg Raise
3 x 12
C3
Paloff Press with Rotation
3 x 8
