One3 Performance
Rugby, Basketball, Hockey, Field Sports, Football , General Fitness10 Week training block to get you performing at your best.
4 weeks to increase your performance capacity
4 weeks to maximise your strength
2 weeks to capitalise on your power
All while improving your olympic weightlifting skills.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Squat Warm up
B
Back Squat
5 x 5
C
Military Press
5 x 5
D
Kelso Pull
3 x 5
E
Mid Thigh Pull
3 x 5
F
Side Plank
3 x 0:30
A
Squat Warm up
B
Front Squat
5 x 5
C
Push Press
3 x 5
D
Snatch Grip Mid Thigh Pull
3 x 5
E
Straight Leg Sit Ups
3 x 20
F
Hanging leg raises
3 x 10
Conditioning
A
Rowing Intro Session 1
5mins warm up - slow row (20-30s slower pace than working pace) 7 rounds 1minute on 1minute off 3 mins rest 7 rounds 1minute on 1minute off 5 mins finisher - slow row (20-30s slower pace than working pace)
A
Squat Warm up
B
Back Squat
5 x 5
C
Bench Press
5 x 5
D
Military Press
4 x 5
E
Kelso Pull
3 x 5
F
Mid Thigh Pull
3 x 5
G
Side Plank
3 x 0:30
A
Squat Warm up
B
Front Squat
5 x 5
C
Lat Pulldown
3 x 5
D
Snatch Grip Mid Thigh Pull
3 x 5
E
Straight Leg Sit Ups
3 x 20
F
Hanging leg raises
3 x 10
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
