STF Training
Roller DerbyAre you ready to be part of your national team?
This 6 week, gym based program is full of everything you need to be ready physically for the sport of Roller Derby.
3 full body workouts a week, designed to build a National Team Ready skater.
Simplified you'll work on your Conditioning, Plyometric capabilities and pure Strength through movement specific to the sport of Roller Derby. These sessions combined will level you up to be the best version of you yet!
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Gorilla Row
3 x 8 @ 8
A2
Hamstring Walkouts
4 x 10
A3
Up Downs
4 x 10 @ 7
B1
Double Kettlebell Split squat
4 x 6 @ 7
B2
Hollow Hold
4 x 0:20
B3
Rowing Machine
4 x 200 @ 7
C
Airbike
6 x 0:20 @ 8
A1
Double Kettlebell Deadlift
4 x 3 @ 8
A2
Box Jumps (STF)
4 x 5 @ 10
A3
Depth drop
4 x 3
B1
Kettlebell Cross-body Swing (1/2 kneeling)
4 x 4 @ 8
B2
Resistance Band Power Chop
4 x 6 @ 7
C1
STF Skierg
6 x 100 @ 10
C2
STF American KB Swing
6 x 5 @ 7
A1
Dumbbell Neutral Grip Chest Press
4 x 4 @ 8
A2
STF Copenhagen Side Plank
4 x 30
A3
STF Cossack Squat
4 x 4 @ 8
B1
STF Single Arm Bench Supported Row
4 x 4 @ 8
B2
STF Long Lever Plank
4 x 30
B3
STF Paused Staggered RDL (Romanian Deadlift)
4 x 4 @ 8
C1
STF Seated Overhead Press
4 x 4 @ 8
C2
Lu raises
4 x 6 @ 8
C3
STF Isometric Split Squat
4 x 20 @ 7
