Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 3, Session 3
This week we continue our building process by introducing new exercises into our strength circuits. Some exercises are explosive and take advantage of large ranges of motion while others involve a combination of static poses with movements through narrow ranges of motion. All exercises help condition and make use of muscles necessary for our overall athletic development. Some movements are challenging but always aim at performing the exercise movement to the best of your ability and within your comfort zone. 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 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
- Mini-band Activation Routine
- Aerobic Warm-up: 1-4 mile warm-up jog or any other light aerobic exercise, i.e., elliptical, cycling, etc.. for 15-30 mins.
PART II: JUMPS & HOPS CIRCUIT
Perform each hop exercise with 30 secs – 1 min recovery between sets. Transition from one exercise to the other with minimal recovery. Repeat circuit 3x with 1-2 mins recovery.
- LLL: 10 Hops
- RRR: 10 Hops
- LLRR: x3
- Medial Hop (L & R): 10 Hops on each leg
- Lateral Hop (L&R): 10 Hops on each leg
PART III: UPPER & LOWER BODY
Perform the circuit 2x with 1-2 mins recovery between sets. Transition from one exercise to the other with minimal recovery.
- T Push Up: AMAP*
- Side Plank Thread the Needle: 10 Reps each side
- Devils Press: 10 Reps
- Hamstring Bridge March: 10 Marches on each Leg
*As Much As Possible
PART IV: DYNAMIC FLEXIBILITY
Perform each movement in a slow controlled manner for 20 reps or 10 reps of each side. Move through each exercise leisurely. Repeat 2x.