Strength & Conditioning – Session 4a

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 – Jumps Circuit

Perform 20 jumps of each Jump exercise with 30 secs to 1 min recovery between exercises. 

• Ankle Bounce Jump
• Side Straddle Jump
• Front Straddle Jump
• Crossover Jump 
• Figure 8 Jump
• Bunny Jump
• Zig-Zag Jump 

Part 2 – General Strength Circuit

Repeat the circuit 2x with 1-min recovery between exercises and 2-mins or as much as needed between circuits. 

• Speed Push-Ups: AMAP in 1-min
• Prisoner Squats: 20 Reps
• V-Up: AMAP in 1-min
• Back Hyper: 20 Reps
• Dips: AMAP in 1-min 
• Russian Dance: 10 each side
• L-Over: AMAP in 1-min