Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 1, Session 2

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: MOBILITY & STRENGTH

Perform circuit 2x with 60 secs recovery between sets before moving onto the next part.

• Forward Squat Walk: 10 Steps 
• Backward Squat Walk: 10 Steps
• Lateral Squat Walk: 10 Steps – Leading Right
• Lateral Squat Walk: 10 Steps – Leading Left
• Push-Up Walk: 10 Push-ups
• Duck Walk: 10 Steps
• Plie Squat-Turn Walk: 15 Squats

PART III: HIPS, CORE, LOWER BACK

Perform circuit 3x with 60 secs recovery between sets before moving onto the next part.

• Side Plank Hip Dips: 10 Reps each side
• Slider Knee Tuck: 10 – 20 Reps 
• Swimmers: 30 secs

PART IV: LOWER + UPPER BODY

Perform circuit 3x with 60 secs recovery between sets.

• Seated Pike Single-Leg Lifts: 10 Reps each leg
• T Push Up: 10 Reps each side
• Squat with Reach: 10 Reps each side