HS Performance - Strength & Conditioning
Field Sports, Strength & ConditioningThis 12 week programme is aimed at those who'ev been out of the game because of work, injury or just life.
Its for those wanting to regain the athleticism they had in their teens and 20's.
Its for those with the desire to be better than they were yesterday and feel capable in their abilities to dominate any task.
This programme will forge your athletic foundation across 12 weeks focusing on developing the fundamentals of movement, increasing strength and apply force in a dynamic manner.
Features4 sessions per week
Must use App app to view and log training
Program Training
Foundation warm up 1
A
2 - 5 mins on bike follower by 3 rounds of Dead bug x 10 Worlds greatest stretch x 10 Box jump x 10
B1
Back Squat
3 x 5
B2
Squat Jump
3 x 5
C1
DB Bench Press
3 x 5
C2
Plyo push up
3 x 5
D1
KB swings
3 x 10
D2
Broad Jump
3 x 5
Conditioning
E
Bike/Inverted row/KB DL-HP metcon
Perform 3 rounds of Bike x 12 cals Inverted row x 12 KB DL high pull x 12
Conditioning
A
Foundation warm up 2
2 - 5 mins on bike follower by 3 rounds of Bird dog x 10 Kang squat x 10 Med ball slam x 10
B1
Hang Power Snatch
3 x 5
B2
Push Press
3 x 5
C1
Chin-Up
3 x 5
C2
Med Ball Slams
3 x 5
D1
Standing Pallof Press
3 x 10
D2
Cable Rotations
3 x 10
Conditioning
E
Row/box jump/pull through metcon
Perform 3 rounds of Rower x 12 cals Box jump x 6 DB plank pull through x 12
Foundation warm up 1
A
2 - 5 mins on bike follower by 3 rounds of Russian twist x 12 Reverse lunge Overhead reach x 12 Single leg broad jump x 12 (6 each leg)
B1
Single arm KB clean
3 x 5
B2
Single arm KB front rack reverse lunge
3 x 5
C1
Single arm DB bench press
3 x 5
C2
Half kneeling DB wood chopper
3 x 5
Conditioning
D
Ski/Rotational slams/Lunge jump metcon
Perform 3 rounds of Ski erg x 12 cals Med ball rotational slams x 12 Med ball lunge jumps x 12
Foundation warm up 1
A
2 - 5 mins on bike follower by 3 rounds of Side plank leg raise x 20 (10 reps each side) Adductor thread needle x 20 (10 reps each side) Med ball rotational slam x 10
B1
Single arm DB snatch
3 x 5
B2
Single arm DB thruster
3 x 5
C1
Goblet Cossack Squat
3 x 10
C2
Copenhagen plank raise
3 x 10
Conditioning
D
Run/Lateral bound/Halo metcon
Perform 3 rounds of Run x 1 minute @80% effort Lateral bounds x 10 Plate halo x 10
