STRENGTH TRAINING WEEK 1
STRENGTH 1-
STRENGTH 2-
STRENGTH 2-
ALL GROUPS
RUN/WALK, NOVICE I & II
INTERMEDIATE, ADVANCE I & II
Step Ups
Forward Lunge
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
NOVICE I
Body Weight Squat
Cone Touch Matrix
Dips
Plank Pushup
Plank x 3 Directions
V-Sit
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps 1 min rest between sets
WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Deadlift 3 x 8 Reps Back Squat 3 x 8 Reps Bench Press 3 x 6 Reps