True North Strength
A 6-week program designed to prepare competitive jump rope athletes for ORSO Provincial Championships.
With the competition season underway, training becomes increasingly focused on performance quality, routine refinement, and competition execution. The goal is to maximize performance while preparing the athlete to peak at the right time.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Sam's Comp Warm Up
Lacrosse Ball Myofascial Release: Traps, Upper Back, Low Back, Glute, Neck TP Roller: Forearms Calf Stretch: Reg + into wall Shoulder external rotation with band Standing childs pose Standing with reach abdominal stretch Leg swings - Fwd/Bkd Hamstring stretch: Dynamic walking + Stationary Open the gate T-spine: on back leg over stretch Sitting ankle extension Alternating dynamic calf stretch: Reg + Low Dynamic lower body *MAKE NOTE IF YOU MAKE ANY CHANGES*
B
30 Second Speed Sprint
C
Rest
1 x 15:00
D
3 Minute Speed Endurance
E
Rest
1 x 10:00
F
Speed Drill
0:10, 0:10, 0:10, 0:30, 1:00, 1:00
Conditioning
G
Freestyle Practice (~20 min)
Today was pretty speed heavy so just spend 20 minutes at the end of practice just having fun messing around with some freestyle skills/combos. This does not have to be routine based.
Recovery
H
Cool Down (Foam Roller)
Foam Roll - 10 passes each 1 - Calves 2 - Hamstrings 3 - Glutes 4 - Back 5 - Lats 6 - Quads 7 - Groin
Conditioning
A
Sam's Comp Warm Up
Lacrosse Ball Myofascial Release: Traps, Upper Back, Low Back, Glute, Neck TP Roller: Forearms Calf Stretch: Reg + into wall Shoulder external rotation with band Standing childs pose Standing with reach abdominal stretch Leg swings - Fwd/Bkd Hamstring stretch: Dynamic walking + Stationary Open the gate T-spine: on back leg over stretch Sitting ankle extension Alternating dynamic calf stretch: Reg + Low Dynamic lower body *MAKE NOTE IF YOU MAKE ANY CHANGES*
B
30s Double Under Sprint
C
Single Rope Individual Freestyle
D
Rest
E
Single Rope Freestyle Drill
F
30s Double Under Drill
4 x 25
Cool Down (Foam Rolling & Stretching) (2)
G
Foam roll - 10 passes each 1 - Calves 2 - Groin 3 - Back 4 - Quads 5 - Lats Stretch - hold for 20s each 1 - Kneeling wrist extension & flexion 2 - Childs pose 3 - Cobra 4 - Wall chest stretch (can do with one arm against wall instead of both in doorway)
Conditioning
A
Sam's Comp Warm Up
Lacrosse Ball Myofascial Release: Traps, Upper Back, Low Back, Glute, Neck TP Roller: Forearms Calf Stretch: Reg + into wall Shoulder external rotation with band Standing childs pose Standing with reach abdominal stretch Leg swings - Fwd/Bkd Hamstring stretch: Dynamic walking + Stationary Open the gate T-spine: on back leg over stretch Sitting ankle extension Alternating dynamic calf stretch: Reg + Low Dynamic lower body *MAKE NOTE IF YOU MAKE ANY CHANGES*
B
Consecutive Triple Unders
C
Triple Under Drill (Cumulative #)
D
Single Rope Individual Freestyle
E
3 Minute Speed Drill
1:00, 1:00, _
Conditioning
F
Cool Down (Stretching) (2)
1 - Calf Stretch (against wall) – 30 seconds per side. 2 - Hamstring Stretch (standing) – 30 seconds per leg. 3 - Quadriceps Stretch – 30 seconds per leg. 4 - Child’s Pose – 30 seconds. 5 - Cat-Cow Stretch – 5–8 slow cycles. 6 - Wrist Flexor and Extensor Stretch – 30 seconds per wrist.
Championship season is here. Refine the details, trust your training, and prepare to perform at your best.
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