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GTC Reactive Strength Performance- 6 Weeks

GTC HQ- Good Things Coming

Coach
Emma Pearson

Increase your RSI score in 6 weeks!

This programme will include 2x gym based training sessions a week:

1x Plyometrics based

1x Strength + Plyometric based

Pre and Post-programme jump testing session included!

Access our state of the art force plates to track your improvement (Book in via our website- Book Now GTC OR visit our website at the bottom of the page).

Round 1 Testing dates Bookable as 15 min slots:

Pre programme testing- 12th- 17th May 3pm+.

Post programme testing- 17th-21st June 3pm+.

Features
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Programming 2 days per week
1x Plyometric session 1x Strength + Plyometric session
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Programmed by GTC delivered through TrainHeroic
Track your sessions and progress over the weeks with the easy to use training app.
Equipment
Required
Dumbbell // Resistance band (Mini and Long) // Barbell // Floor Space
Recommended
Trapbar
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Sample Week
Week 1 of 6-week program
Sunday
Plyometrics

A1

Split Squat

1 x 10

A2

SL Arabesque

1 x 10

A3

Drop landing

1 x 5

A4

SL Calf Raise

1 x 15

A5

Reactive Calve Raise

1 x 20

A6

Ankling

1 x 30

A7

Banded Pogo jumps

2 x 20

A8

Pogo Jumps

2 x 10

B1

DB Countermovement jump

3 x 6

B2

Drop jump

3 x 4

C1

Lateral bound to stick

3 x 4

C2

SL Lateral Pogo Hops

3 x 10

D1

Broad Jump

3 x 6

D2

Pogo jump to CMJ

3 x 4

Tuesday
PAP- Strength and Plyometrics

A1

Monster Walks

1 x 30

A2

Split Squat

1 x 10

A3

SL Arabesque

1 x 10

A4

Drop landing

1 x 5

A5

SL Calf Raise

1 x 15

A6

Reactive Calve Raise

1 x 20

A7

Pogo Jumps

1 x 10

B1

Trap Bar Deadlift

3 x 5

B2

Box Jump

3 x 4

C1

Goblet Squat

3 x 8

C2

Depth Jump

3 x 4

D1

SL Max Calf raise ISO

4 x 2 @ 6

D2

SL Hurdle hops to stick

4 x 6

GTC Reactive Strength Performance- 6 Weeks