HS Performance - Strength & Conditioning

Strength & Conditioning, Field Sports, Multi-sport, Rugby, Football , Gaelic Football, Jiu Jitsu, Basketball, Combat Sports
Coach
Harry Short

Introducing Strength Density. The progressive strength programme for multi and field sports athletes. 

Maintain your speed, power and fitness while building incredible strength that will enable you to lift, push, pull and move more than ever before. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Vertical eccentric strength

Conditioning

A

Strength density warm-up circuit day 1

2 - 5 minutes on kit, followed by 3 rounds of 1) Down dog - up dog x 10 2) Toe touch squat-stand with OH reach x 10 3) Drop jump x 10

B

Hang Clean High Pull

3 x 5

C1

Front Squat

3 x 5

C2

Pull-Up

3 x 5

D

Hip Thrust

3 x 5

E1

Smith Machine Military Press

3 x 5

E2

DB Lateral Raise

3 x 10

F

Machine preacher curl

3 x 10

G

Assault Bike

5 x 1:00

Monday
Strongman Strength endurance

Conditioning

A

Strength density warm-up day 2

2 - 5 minutes on kit, followed by 3 rounds of 1) Thorasic extension on foam roller x 10 2) Plank knee to elbow x 10 3) Side plank knee tuck x 10

Strongman circuit

B

5 Rounds for time Sled push x 20m Famers carry x 20m Sled push x 20m KB Front rack carry x 20m Sled push x 20 KB Overhead carry x 20m Log weight on sled and weight of KB and time it took to perform all 5 rounds.

Tuesday
Horizontal eccentric strength

Conditioning

A

Strength density warm up 3

2 - 5 minutes on kit, followed by 3 rounds of 1) Dive bomber push up x 10 2) Glute bridge walkout x 10 3) Kang squat x 10

B

DB Jump Lunge

3 x 10

C1

DB RDL

3 x 5

C2

DB Bench Press

3 x 5

D1

Bulgarian Split Squat

3 x 5

D2

Bent Over DB Row

3 x 5

E1

Prone Machine Hamstring Curl

3 x 10

E2

Standing Cable chest fly

3 x 10

F

Rowing

5 x 1:00

Wednesday
BW / Calisthenics strength (optional)

Conditioning

A

Strength density warm-up circuit day 4

2 - 5 minutes on kit, followed by 3 rounds of 1) Short lever side plank leg abduction x 10 2) Worlds greatest stretch x 10 3) BW Cossak squat x 10

B1

Dip

3 x 5

B2

Strict Bodyweight Pull-Up

3 x 5

C1

Single leg squat off box

3 x 5

C2

Glute-Ham Raise

3 x 5

D1

Push-Up

3 x 10

D2

Inverted Row

3 x 10

E1

Hanging leg raise

3 x 10

E2

Ab Wheel

3 x 10

Thursday
Eccentric strength 3

Conditioning

A

Strength density warm-up circuit day 5

2 - 5 minutes on kit, followed by 3 rounds of 1) Vertical jump x 10 2) Banded shoulder circles x 10 3) Lunge rotation x 10

B1

KB swings

3 x 10

B2

Trap Bar Deadlift

3 x 5

C1

Seated Leg Extension

3 x 10

C2

Prone Machine Hamstring Curl

3 x 10

D1

Incline Bench Press

3 x 5

D2

Single arm seated cable row

3 x 5

D3

Plate Front Raise

3 x 10

E

Biking

5 x 1:00

Endeavour Athlete - Strength Density