(P3) Strength Training: Week 2 Session 1

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

Last week, we familiarized ourselves with what may have been a dozen new exercises and movements. We now aim to improve our movement patterns, execution, and strength by repeating these exercises and increasing both volume and intensity of each session. All exercises can be performed without weights or props. If the exercises feel too easy, then it is recommended,  whenever possible, to add weights or make use of a mini-band to make the exercise more challenging. 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.

PART II: CONDITIONING (Lower Body Intensive)

Perform as many reps as possible of each exercise for 30 seconds with 15 seconds of recovery between exercises. Repeat the circuit 2x w/ 1-2 minutes recovery between sets and before moving on to Part III.

PART III: CORE

Repeat circuit 3x w/ 15 secs recovery between reps and 30-60 secs recovery between sets and before moving on to Part IV. 

PART IV: LOWER & UPPER BODY

Repeat 2x w/ 30 secs recovery between reps and 30-60 secs recovery between sets.