(P4) S&C Session 1a

Strength & Conditioning – Session 1a

In the first phase of training we focus on muscle adaptation and building strength. There are three strength workouts per week with the third being optional. The first workout of the week is MoMo Monday which focuses on movement patterns, flexibility, and recovery. MoMo Monday is light in intensity, contains one strength circuit targeting a different muscle group each week, and follows our Sunday long workout. The second strength session takes place on Thursdays following our midweek speed session. This session is of moderate intensity and contains both an aerobic component and strength circuit. The third strength session is optional and can be completed either on Fridays or Saturdays. This session typically makes use of equipment such as dumbbells, barbells, etc…

Part 1: Mini-Band Activation + Feet and Ankle Strength Exercises

Begin with the Mini-band Activation Routine, then perform the feet and ankle strength exercises (20 steps each):

Part 2: Conditioning

Perform 5-minute jump rope w/ variations. This is a 5-minute continuous segment. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space. If 5-mins is easy, then consider repeating the circuit multiple times.

Part 3: Strength Circuit

Repeat the circuit 3x with 1-min recovery between exercises and 2-mins between circuits.