ReadyUp Athletic Development
Track & Field, General Fitness, Strength & Conditioning, Youth Sports, Field SportsA 12 week general strength program building base strength, explosive strength and power for throwing events such as discus, shot put, hammer and Highland Games. The program is three lifting sessions per week and meant to compliment throwing practice. Starts general and builds up to a competition phase.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll and Warmup A
B1
Forearm Plank
2 x 20
B2
Kettlebell, Single Arm, Farmer Carry
@ 40
C
Med Ball Rotational Throw
3 x 8 @ 3
D
Clean Pull
6 x 2 @ 100, 100, 105, 110, 115, 120 %
E1
Back Squat
4 x 8 @ 65, 65, 75, 75 %
E2
2 Kettlebell Z Press
4 x 5
F1
2 Kettlebell Alternating Gorilla Row
3 x 8
F2
Glute Bridge
3 x 10
A
Foam Roll and Warmup A
B
Band Tall Kneeling, Anti-Rotation Press
3 x 5
C
Box Jump
3 x 5
D
Power Clean
4 x 3 @ 80, 83, 85, 85 %
E1
2 Dumbbell Suitcase Carry Step-Up
3 x 5
E2
2 Dumbbell Bench Press
3 x 8
F1
2 Dumbbell Romanian Deadlift
3 x 5
F2
Chin-Up
3 x MAX
A
Foam Roll and Warmup A
B
Hanging Knee Raise
3 x 5
C
Snatch Pull
6 x 4 @ 90, 90, 95, 95, 100, 105 %
D1
Snatch Grip Deadlift
5 x 5 @ 70 %
D2
Pull-Up
3 x 6
E1
Barbell Bench Press
4 x 8 @ 65, 65, 70, 70 %
E2
2 Dumbbell Lateral Lunge
4 x 5
