HS Performance - Strength & Conditioning
Strength & Conditioning, Rugby, Law Enforcement, Lacrosse, Football , Soccer, Basketball, Weightlifting, Functional Fitness, Functional Training, Jiu Jitsu, Track & Field, Field Sports, First RespondersThis program is designed for those who want to kick down doors, rag doll their opponents and dominate in whatever they do. Whether thats contact sports like rugby or football, combat sports like BJJ or MMA, sprinters, throwers or first responders. This program is designed for you. Build your explosive power with this 12 week programme.
Features5 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
Dynamic Power, warm-up 1
Perform 2 - 5 minutes on bike at steady pace. Followed by 3 rounds of Lunge rotation x 10 Kang Squat x 10 Walk out push up x 10
Trunk primer 1
B
Trunk primer 1
Perform 3 rounds of Pogo jumps x 20 Pallof Press x 10 each side Cable rotation x 10 each side
Plyo & Ballistic primer 1
C
Plyo's & Balistics 1
3 rounds of Pogo jumps x 20 Med ball slams x 10
D1
Hang Power Snatch
5 x 5
D2
Overhead Squat
5 x 5
E1
Shoulder Press
4 x 8
E2
Pull-Up
4 x 8
F1
Static lunge hold DB wood chopper
4 x 8
F2
Alternating DB Z press
4 x 8
Plate/Shoulder Metcon
G
5 rounds for time Plate Halo x 10 Plate overhead lunge x 10 Row x 10 cals Log weight of plate and time
Prep
A
Field conditioning running prep
Perform 3 reps on each exercise back and forth across a 10m distance Jog to back peddle Power skips Skier bounds Carioca Lateral shuffle
Field conditioning running activation
B
Sprinter lunge Lateral leg swing Calf pump single leg ghb leg raise
C1
Broad Jump
3 x 5
C2
Single Leg Broad Jump & Land
3 x 5
C3
Lateral Bound
3 x 10
D
Bronco Run
5 x 1 @ 1:00
Warm up
A
Dynamic Power, warm up 3
Perform 2 - 5 minutes on bike followed by 3 rounds of Down dog - up dog x 10 Worlds greatest stretch x 10 Aeroplane x 10
Trunk primer 3
B
Trunk/plyo primer 3
Perform 3 rounds of Weighted dead bugs x 10 KB Russian twist x 10 Zig zag pogo's x 20
Plyo's & Balistics 3
C
Plyo's & ballistics 3
Perform 3 rounds of Zig Zag pogos x 20 Bentover Med ball chest throw x 10
D1
Hang Power Clean
5 x 5
D2
Front Squat
5 x 5
E1
Incline DB Bench Press
4 x 8
E2
Incline DB Fly
4 x 8
F1
Bent Over DB Row
4 x 8
F2
DB Bicep Curls
4 x 8
Conditioning
G
Manmaker/Assault Bike Metcon
5 rounds for time Manmaker x 10 Assault bike x 10 cals Log weight of DB and time
Prep
A
Dynamic Power warm-up 4
2 - 5 minutes on bike followed by 3 rounds of 90 90 hip switch x 10 Hip flexor hammy rocks x 5 each side Bentover T spine rotations x 10
Trunk Primer 4
B
Perform 3 rounds of Ab roll outs x 10 Med ball leg raises x 10
Plyo's & ballistics 4
C
Perform 3 rounds of Single leg hurdle hops x 10 each leg Rotational Med Ball Slams x 10
D1
American KB Swing
5 x 15
D2
DB Vertical Jumps
5 x 10
D3
Box Jump
5 x 5
E1
Trap Bar Deadlift
4 x 8
E2
DB Bench Press
4 x 8
Conditioning
F
Ski/KB Complex Metcon
5 rounds for time Ski x 20 cals Single arm KB clean x 15 each side Single arm KB front rack lunge x 10 each side Single arm KB thruster x 5 each side
Dynamic Power, warm up 5
A
2 - 5 minutes steady pace on bike followed by 3 rounds of Inverted plank hip bridge x 10 Bodyweight cossack squat x 10 Adductor thread needle x 10
Trunk/Plyo primer
B
Trunk/plyo primer 3
Perform 3 rounds of Stability ball plank roll out x 10 Stability ball plank knee tuck x 10
Prep
C
Plyo;s & ballistics primer 5
Perform 3 rounds of Speed box hops x 20 Med ball rotational throws x 10 each side
D1
Sled Push
5 x 10
D2
Sled Power Pull
5 x 5
E1
DB Lunges
4 x 8
E2
Single Leg RDL
4 x 8
F1
Dip
4 x 8
F2
Barbell Upright Row
4 x 8
G1
Cable hammer curls
4 x 8
G2
Cable rope tricep extensions
4 x 8
Conditioning
H
Treadmill 30:30 run/rest
Perform 10 minutes of 30 seconds run @ 70-80% of max speed rest 30 seconds Log speed of treadmill
