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.
- 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 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.
- 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
Repeat circuit 3x w/ 15 secs recovery between reps and 30-60 secs recovery between sets and before moving on to Part IV.
- Side Plank Thread the Needle: 15 Reps each side
- Hollow Rock: 15-30 secs
- Slider Knee Tuck: 10-15 reps
PART IV: LOWER & UPPER BODY
Repeat 2x w/ 30 secs recovery between reps and 30-60 secs recovery between sets.
- Bodyweight Good Mornings: 10-20 reps
- Extended Leg Hip Bridge: 10-15 reps
- Devils Press: 10-20 reps (Dumbbells recommended)