Strength & Conditioning – Session 3b

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 + Jump Rope Circuit

Begin with the Mini-band Activation Routine, then perform the following jump rope circuit:

• 1 min on both feet
• 30 secs left foot only
• 30 secs right foot only
• 1 min alternating
• 30 secs left to right (side to side)
• 30 secs front to back
• 1 min alternating or both feet (your choice)

PART 2: Strength Circuit w/ Supersets

Repeat each superset circuit 3x. A superset is performed by first doing, say, exercise 1a and then 1b with minimal rest. Repeat 1a and 1b 3x before moving on to the next superset. Aim to recover 1-2 mins between each superset and circuit.

• 1a: RDL: 10-12 Reps 
• 1b: Dumbbell Push Jerk: 10-12 Reps 
• 2a: Barbell Bench Press: 10-12 Reps
• 2b: Dumbbell Row: 10-12 Reps each arm
• 3a: Banded Pallof Press: 10-12 Reps
• 3b: Russian Twists: 30 secs AMAP