(P4) S&C Session 4b

Strength & Conditioning – Session 4b

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 continuous jump rope circuit:

PART 2: Strength Circuit

Repeat each superset 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.