True North Strength
A 6-week program designed to bridge the gap between preseason training and competition preparation.
With the foundation established, this phase increases the focus on skill progression, routine development, endurance, speed, and power. Athletes begin connecting individual skills into competition-focused training while continuing to develop the physical qualities needed to perform.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Jump Rope
1 x 6:00
A2
Single Leg Glute Bridge
1 x 8
A3
Supine Leg Swings
1 x 8
A4
Down Dog to Cobra
1 x 8
A5
Down Dog Calf Pumps
1 x 8
A6
Quad Stretch to Forward Lunge
1 x 6
A7
Leg Swings (Fwd/Bkd & Left/Right)
1 x 8
A8
Arm Circles (Fwd/Bkd)
1 x 8
B
30 Second Speed Sprint
C
Consecutive Triple Unders
Freestyle Practice (~30 min)
D
Spend 30 minutes having fun trying new skills/combos and/or working on skills/combos that are in your routine.
Conditioning
E
Gymnastics Conditioning Circuit
Pike Leg Lifts x 6 (can do on elevated surface and/or leaning back to make easier) Straight leg sit up to foot supported L-Sit x 8 (see video for reference on L-Sit - do a regular sit up with straight legs into this) Compression Stretch x 8 each side (Refer to the first 10 seconds of video) Handstand hold (against wall) x 15-20 seconds Repeat circuit TWICE Rest 60s between sets
Recovery
F
Cool Down (Foam Roller)
Foam Roll - 10 passes each 1 - Calves 2 - Hamstrings 3 - Glutes 4 - Back 5 - Lats 6 - Quads 7 - Groin
A1
Jump Rope
1 x 6:00
A2
Single Leg Glute Bridge
1 x 8
A3
Supine Leg Swings
1 x 8
A4
Down Dog to Cobra
1 x 8
A5
Down Dog Calf Pumps
1 x 8
A6
Quad Stretch to Forward Lunge
1 x 6
A7
Leg Swings (Fwd/Bkd & Left/Right)
1 x 8
A8
Arm Circles (Fwd/Bkd)
1 x 8
B
3 Minute Speed Endurance
C
Single Rope Individual Freestyle
Freestyle Practice (~30 min)
D
Spend 30 minutes having fun trying new skills/combos and/or working on skills/combos that are in your routine.
Core Circuit (~10 minutes)
E
1 - Side Plank Hip Dips 2 - Hollow Hold (arms by your side) 3 - Bird Dog 4 - MB Around The World Slam 5 - Suitcase Carry Perform each exercise for 20 seconds (if it is a unilateral exercise do 20s per side) Rest 10 seconds between each exercise Complete 2 rounds resting 2 minutes between each round Make note of the MB and DB weight you used
Cool Down Stretching (3)
F
1 - Calf Stretch (against wall) – 30 seconds per side. 2 - Single Leg Hamstring Stretch (seated) – 30 seconds per leg. 3 - Supine Quadriceps Stretch – 30 seconds per leg. 4 - Child’s Pose – 30 seconds. 5 - Pigeon Stretch – 30 seconds per leg. 6 - Wrist Flexor and Extensor Stretch – 15 seconds each. END with 5 minutes of diaphragmatic breathing to relax and calm the nervous system
Your foundation is built. Now it's time to turn your training into performance.
Get Jump Rope Competition Season Preparation
