True North Strength
A 6-week program designed for athletes who are actively competing throughout the season, ideally from mid January to end of February following the Jump Rope Competition Season Ready practice programming.
The focus shifts from building fitness to maintaining performance while continuing to refine routines, skills, and competition execution. Training balances high-quality performance work with recovery so athletes can continue progressing while managing the demands of competition season.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Steph's Comp Warm Up
Jump Rope 5 minutes - 100 skips - 50 side swing jump - 50 high knees - 20 butt kicks - 100 backward - 20 A-skips - Speed burst - 20 Double unders Stretching - Calf Sweeps x 10 each - Frankenstiens x 10 ea - Alt Toe Touches x 10 ea - Worlds Greatest x 5 ea - Figure 4 Knee Hug to Lateral Lunge x 5 ea - Inch Worm to Pigeon + Reach x 5 - Prone Os x 8 - T-Spine Leg Swing x 8 ea - SL Glute Bridge x 8 ea - Deadbug x 8 ea - Arm Circles (Fwd/Bkd) x 10 ea - Arm Swings x 10 - Wrist Circles x 10 ea direction
B
30 Second Speed Sprint
C
3 Minute Speed Endurance
Conditioning
D
Freestyle Practice (~30 min)
Spend 15 minutes working on skills/combos in your routine as you see fit. It could be running sections to music, drilling combos, drilling individual skills, etc. Spend 15 minutes trying new skills/combos
Conditioning
E
Gymnastics + Core Conditioning
Complete 2 rounds of the following: 1A - Wall walks x 4 1B - Handstand hold against wall (KEEP CORE STRONG & can do facing wall) x 30s 1C - Leg raises (keep low back pushed into the ground & can do with bent knees if too challenging) x 6
Conditioning
F
Cool Down (Foam Rolling & Stretching)
Foam Roll - 10 passes each 1 - Calves 2 - Hamstrings 3 - Groin 4 - Quads 5 - Lats Stretch - 6 reps per side 1 - Idiot Shoe Tie - rather than holding come in and out of stretch slowly 2 - Frog Rocker 3 - PVC Overhead Side Bend (With rope instead of PVC)
Conditioning
A
Steph's Comp Warm Up
Jump Rope 5 minutes - 100 skips - 50 side swing jump - 50 high knees - 20 butt kicks - 100 backward - 20 A-skips - Speed burst - 20 Double unders Stretching - Calf Sweeps x 10 each - Frankenstiens x 10 ea - Alt Toe Touches x 10 ea - Worlds Greatest x 5 ea - Figure 4 Knee Hug to Lateral Lunge x 5 ea - Inch Worm to Pigeon + Reach x 5 - Prone Os x 8 - T-Spine Leg Swing x 8 ea - SL Glute Bridge x 8 ea - Deadbug x 8 ea - Arm Circles (Fwd/Bkd) x 10 ea - Arm Swings x 10 - Wrist Circles x 10 ea direction
B
Consecutive Triple Unders
C
Single Rope Individual Freestyle
Conditioning
D
Freestyle Practice (~30 min)
Spend 15 minutes working on the skills/combos in your routine where you had mistakes or that felt iffy. Spend 15 minutes trying new skills/combos
Conditioning
E
Core Circuit (~10 Minutes) (2)
Complete 2 rounds of the following: 1A - Quadruped Hip Cars x 4 ea 1B - Push Up x 5 (if this is not challenging enough try clap pushups) 1C - Jefferson Curl (No weights just slow controlled movement) x 4 Rest 1 minute between rounds
Conditioning
F
Cool Down (Lacrosse Ball + Stretching)
Lacrosse Ball (or Tennis Ball) - 30s muscle 1 - Glute/Piriformis 2 - Calves 3 - Hip Flexor 4 - Mid/Upper Back against wall 5 - Pec against wall Stretching - hold for 15s each 1 - 1/2 Kneel Hip Flexor Stretch (think about tilting pelvis backward to achieve stretch rather than leaning forward) 2 - Pigeon Stretch 3 - Frog Stretch 4 - Tricep Stretch 5 - Doorway Chest Stretch (can do one side at a time against wall)
Stay sharp throughout the season. Train hard, recover well, and keep refining your performance.
Get Jump Rope Competition Season
