STF Training
Roller Derby1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dynamic Roll + Stretch
30s or 10x reps of each exercise - Soft tissue/Foam Rolling Hips and Upper Back (between shoulder blades) - World Greatest Stretch + Ankle Mobility (push knee over toe keeping heel on the floor) 10x Each Side - Inch Worm + Push up
Conditioning
B
Light power (Foundational)
30s or 10x reps - Rudiment hop series 30s of each exercise - Med-ball Slam 10x (Light weight 3kg) - Med-ball Side Toss 10x Each Side (Light weight 3kg)
C1
Concentric Stagger Trap-bar Deadlift
3 x 6
C2
Seated Box Jump (STF)
3 x 4
D1
Landmine Push press
3 x 8
D2
Landmine Split Squat Iso
3 x 0:30
E1
Chest-Supported DB Row
2 x 12
E2
Swiss Ball Body Saw
2 x 12
E3
Elevated Single Leg Body Weight Calf Raise
2 x 12
F
Airbike
3 x 3:00
Dynamic Stretching/soft tissue
A
Dynamic Roll + Stretch
30s or 10x reps of each exercise - Soft tissue/Foam Rolling Hips and Upper Back (between shoulder blades) - World Greatest Stretch + Ankle Mobility (push knee over toe keeping heel on the floor) 10x Each Side - Inch Worm + Push up
Light power
B
Light power (Foundational)
30s or 10x reps - Rudiment hop series 30s of each exercise - Med-ball Slam 10x (Light weight 3kg) - Med-ball Side Toss 10x Each Side (Light weight 3kg) Quality movements - focus on how it felt in each rep, take the time to assess how to do it better
C1
Hang Clean High Pull
4 x 4
C2
Depth drop
4 x 8
D1
Dips
3 x 6
D2
Front Foot Elevated Split Squat
3 x 6
D3
Pallof press + chop
3 x 12
E1
Lat Pulldown
3 x 8
E2
Single Leg Hamstring ISO Hold
3 x 0:15
Conditioning
A
Dynamic Roll + Stretch
30s or 10x reps of each exercise - Soft tissue/Foam Rolling Hips and Upper Back (between shoulder blades) - World Greatest Stretch + Ankle Mobility (push knee over toe keeping heel on the floor) 10x Each Side - Inch Worm + Push up
Conditioning
B
Light power (Foundational)
30s or 10x reps - Rudiment hop series 30s of each exercise - Med-ball Slam 10x (Light weight 3kg) - Med-ball Side Toss 10x Each Side (Light weight 3kg)
C
Rowing
10 x 0:10
Circuit
D
4 rounds continuous (no rest between round, active recovery is built in) - 2min Air/Assault bike - 1min Single Arm Farmers Carry each side - 1min Inchworms Main work is done on the Air/Assault Bike - burning sensation in the legs and lungs working hard but managable Heavy single arm carry to challenge the trunk/core as well as the ability to lower your heart rate and keep moving at the same time. 1min each arm Inchworm walkouts working the upper body slightly and more trunk before getting back onto the bike. Your heart rate should be stable enough to get on the bike again.
Conditioning
A
Dynamic Roll + Stretch
30s or 10x reps of each exercise - Soft tissue/Foam Rolling Hips and Upper Back (between shoulder blades) - World Greatest Stretch + Ankle Mobility (push knee over toe keeping heel on the floor) 10x Each Side - Inch Worm + Push up
Conditioning
B
Light power (Foundational)
30s or 10x reps - Rudiment hop series 30s of each exercise - Med-ball Slam 10x (Light weight 3kg) - Med-ball Side Toss 10x Each Side (Light weight 3kg)
C1
Continuous 45° bound for height
3 x 3
C2
Lateral Med-ball slams
3 x 3
D1
Barbell Sprinter Step Up
3 x 6
D2
Pendlay Row
3 x 8
E1
Incline Bicep Curls
2 x 12
E2
Lu raises
2 x 12
E3
Skull Crushers
F
Lateral Deep Tier Split Squat Jump
3 x 0:10
