Skaneateles Strength & Conditioning
Field Sports, Basketball, Hockey, Youth Sports, Combat SportsWho is this program for?
Young athletes who already have spent some time in the weight room doing movements like squats, bench press, deadlifts, and overhead presses who need more direction on their training and speed/agility/power work.
You should not engage in this program if you have zero experience with barbells.
What are the goals?
Struck by Lightning is the first of a series of DEVELOPMENTAL programs for this age group and demographic.
The goals are to build:
General Fitness/Work Capacity
Strength
Muscle Mass
Power
Speed
Agility
Over time as work capacity muscle mass & general strength increase, you will want to increase the focus on speed, power, and agility work.
For Now, "Struck by Lightning" will lay a wonderful foundation to get started on a more dedicated routine.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Sprint
5 x 10
B
Back Squat
3 x 5 @ 55, 65, 75 %
C1
Push-Up
3 x 10
C2
Banded Chin Ups
3 x 10
C3
Sled Push
3 x 50
A
5 Cone Zigzag Drill
3 x 20
B
Bench Press
3 x 5 @ 55, 65, 75 %
C1
Walking Lunges
3 x 10
C2
Standing DB Press
3 x 10
C3
Inverted Row
3 x 10
A
Squat Jump
5 x 2
B
Deadlift
3 x 5 @ 55, 65, 75 %
C1
DB Bench Press
3 x 10
C2
1-Arm DB Row
3 x 10
C3
Goblet Squat
3 x 20
