Daru Strong Training Systems
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
MB Kneeling Chest Pass
2 x 5
A2
MB Half Kneeling Rot. Throw
2 x 5
A3
MB Kneeling Slam
1 x 8 @ 14 lb
B
Close Grip Bench press
9 x 3 @ 70 %
C1
Goblet Squat
5 x 5
C2
Band Glute Bridge
5 x 10
D1
Good Morning
3 x 8
D2
Modified Copenhagen
3 x 6
Circuit
E
3 Sets of 6-10 seconds each. 10 second rest between movements. Hindu Squats (BW) - Tempo: 2.0.2 Hamstring Curls (Sliders) - Tempo: 2.1.2 Leg Raises - Tempo: 2.1.2 Band Goodmorning - Tempo: 2.0.1 Russian Twist - Tempo: Constant
Aerobic Capacity
A
30 minutes LSD (Continuous Extensive) keeping HR at Zone 2
A1
Squat Jump
2 x 5
A2
Lateral Hop
2 x 5
A3
Drop Jump
1 x 8 @ 14 lb
B
Weighted Squat Jump
10 x 2 @ 35 %
C1
Floor press
5 x 5
C2
Band Pull Aparts
5 x 10
D1
Barbell Bent Over Row
3 x 8
D2
Tricep Dips
3 x 6
Circuit
E
3 Sets of 6-10 seconds each. 10 second rest between movements. Hindu Push Ups - Tempo: 2.0.2 Band Face Pulls - Tempo: 2.1.2 Squat Jump - Tempo: 2.1.2 Jump Lunge - Tempo: 2.0.1 Russian Twist - Tempo: Constant
Aerobic Capacity
A
Tempo Run (Continuous Intensive) 30 minutes keeping HR at Zone 3
A1
Heels
1 x 5:00
A2
Sled Drag Rows
1 x 5:00
A3
Sled Tricep Extensions
1 x 5:00
B
DB Squat Thrusters
1 x 5:00
C1
Banded Abs
1 x 100
C2
Russian Twist
1 x 50
D1
Swiss Ball Leg Curl Glute Ham
1 x 50
D2
Back Extensions
1 x 50
Conditioning Circuit
E
1. Assault Bike Sprints x15 seconds 2. Battle Ropes x15 seconds 30 second rest Repeat for 5 minutes
