Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 1, Session 1
In the first week of training we take on a combination of bodyweight static and explosive compound movements. Each session is composed of four parts aiming to provide a full body workout. Exercise routines begin with moderate intensity and volume and will increase as the weeks progress. To place emphasis on anaerobic endurance we always include a conditioning component which is expected to be completed with limited recovery time between exercises. To best gauge your progress and identify your baseline use the PDF provided in each session to keep notes of your sessions outcomes.
Click HERE to download printable version.
PART I: ACTIVATION & WARM-UP
Option 1: Mini-Band Activation Routine + 1-3 mile easy run, 15-30 minute stationary bike ride, or elliptical
Option 2: Mini-Band Activation Routine + 5-minute jump rope w/ variations
Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.
- 1-min both Feet
- 30-sec Left Foot only
- 30-sec Right Foot only
- 1-min Alternating
- 30-sec Side to Side
- 30-sec Front to Back
- 1 min Alternating or both Feet
PART II: CONDITIONING (Lower Body Intensive)
Perform circuit 2x with 2-3 mins recovery between sets before moving onto the next part. Perform each exercise for 15 secs w/ 15 secs recovery.
- Speed Skater
- Pogo Hop
- Alternating Lunge Jump
- Rocket Jump
- Reverse Lunge to Jump (Right)
- Reverse Lunge to Jump (Left)
- Double Leg Side-to-Side Jumps
- Alternating Step Up Jumps
PART III: CORE
Perform circuit 3x with 2-3 mins recovery between sets before moving onto the next part.
- Side Plank Thread the Needle: 10 Reps each side
- Hollow Rock: 15-30 secs
- Shoulder Taps: 10 Reps each side
PART IV: LOWER & UPPER BODY
Perform circuit 3x with 2-3 mins recovery between sets.
- Kang Squat: 10 Reps
- Push-Press: 10 Reps
- Curl and Press: 10 Reps