Structured strength and conditioning program for athletes looking to incorporate well designed, highly effective training sessions into their routine.
4 days a week sessions consisting of strength/power exercises as well as structured mobility and hypertrophy training.
A1
Dead Hang
A2
Goblet Squat Stretch
1 x 60
B1
Back Squat
5 x 5
B2
Hip Thrust
5 x 10
C1
Reverse Lunge (Bar)
3 x 6
C2
Kickback - cable in standing.
3 x 12
Conditioning
D
500m Row
Perform 500m Row. Farmers Carry - 30 Secs. Walking Lunge - 30 secs
E
A1
Bench Press
3 x 10
A2
Band Pull-Apart
3 x 12
B1
Half-Kneeling Dumbbell Press
3 x 10
B2
Bicep Curl - Incline Bench
3 x 12
C1
Kettlebell Swing - two arm.
3 x 25
C2
Suitcase Carry
3 x 30
A1
Front Squat
3 x 5
A2
Single Leg RDL
3 x 5
B1
Single-Leg Foot-Elevated Hip Thrust
3 x 10
B2
Stability Ball Hamstring Curl
3 x 10
Circuit
C
3 rounds Sled push - 30 secs Jump rope - 50 KB Clean - 10 each side
A1
Shoulder Press
3 x 10
A2
High Plank Drag
3 x 12
B1
Incline DB Bench Press
3 x 10
B2
Dip
3 x 6
C1
Kettlebell Swing - two arm.
3 x 25
C2
Farmers carry
3 x 30
Strength and Conditioning Coach and Physiotherapist.
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