Max Strength
Robotham Athletic Performance
Rugby, Football , Strength & Conditioning, Field SportsWelcome to Max strength. This 8 week, 4 day a week program will focus on maximising your strength using percentage based training to track your progression and provide individualised targets.
If you're a field sport athlete this program is perfect for your upcoming off-season, use this time to maximise your strength and enter your 2024 pre season as strong as you've ever been.
This program will maximise your strength outputs to dominate your sport.
Soft tissue prep Lower
A
Foam Roller. Quads x 30s e/s Hamstrings x 30s e/s Adductors x 30s e/s Back x 30s
B1
Goblet Squat
2 x 6
B2
Crab Walk
2 x 10
B3
Overhead Reverse Lunge
2 x 6
B4
Pigeon Stretch
2 x 1 @ 0:30
C1
Back Squat
6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %
C2
Depth Jump
3 x 2
D1
Barbell Hip Thrust
4 x 5 @ _ , _ , 75, 80 %
D2
BB RDL
4 x 8
E1
Landmine rotations
3 x 10
E2
Suitcase Carry
3 x 20
E3
Barbell Roll Outs
3 x 5
Soft tissue prep upper
A
Trigger ball pec release x 30s e/s Trigger ball release rotator cuff x 30s e/s Roller Upper back x 30s Lats x 30s e/s
B1
Banded shoulder dislocations
2 x 10
B2
Shoulder TYI
2 x 4
B3
Push up + Rotation
2 x 4
B4
Hanging scap retraction
2 x 10
C
Barbell Bench Press
6, 5, 4, 6, 5, 4, 8 @ 60, 70, 80, 65, 75, 85, 60 %
D1
Chin-Up
5, 5, 5, 5, MAX
D2
Incline DB Bench Press
4 x 8
E1
1-Arm DB Row
3 x 10
E2
Bench Dips
3 x 12
E3
Band Face Pull
3 x 12
F1
Barbell Upright Row
1 x 10
F2
Alternating DB Hammer Curl
1 x 20
F3
DB Reverse Fly
1 x 10
Soft tissue prep lower
A
Foam Roller. Quads x 30s e/s Hamstrings x 30s e/s Adductors x 30s e/s Back x 30s
B1
Overhead Reverse Lunge
2 x 6
B2
Pigeon Stretch
2 x 1 @ 0:30
B3
Crab Walk
2 x 10
B4
Goblet Squat
2 x 6
C1
Deadlift
6, 5, 4, 6, 5, 4 @ 60, 70, 80, 65, 75, 85 %
C2
Broad Jump
3 x 2
D1
BB Bulgarian Split Squat
4 x 5
D2
Linear Hurdle Hop
3 x 3
E1
Single Leg Hip Thrust
3 x 8
E2
Partner Nordic Hamstring Curl
3 x 3
E3
1/2 kneeling plate reverse woodchop
3 x 10
F1
Hollow Rock
3 x 10
F2
Russian Twist
3 x 20
F3
Supermans
3 x 10 @ 0:03
Soft tissue upper
A
Trigger ball pec release x 30s e/s Trigger ball release rotator cuff x 30s e/s Roller Upper back x 30s Lats x 30s e/s
B1
Hanging scap retraction
2 x 10
B2
Push up + Rotation
2 x 4
B3
Shoulder TYI
2 x 4
B4
Banded shoulder dislocations
2 x 10
C1
BB overhead press
6, 5, 4, 6, 5, 4, 10 @ 60, 70, 80, 65, 75, 85, 60 %
C2
Banded Pull Aparts
5 x 10
D1
Bench pull
5, 5, 5, 5, 10
D2
Landmine press (standing)
3 x 8
E1
Inverted Row
3 x 8
E2
Weighted push up
3 x 8
E3
Band Face Pull
3 x 12
F1
DB Reverse Fly
1 x 10
F2
Alternating DB Hammer Curl
1 x 20
F3
Barbell Upright Row
1 x 10
Jack Robotham
6 years experience working in high performance sport and individual athletes. Lead Strength and conditioning coach - Toowoomba Grammar School. Head of athletic performance - Burleigh Bears Female Pathways. Lead Strength and conditioning coach - Burleigh Bears Colts U21/s.
