Strength conditioning day morning programme
- 1. STRENGTH & CONDITIONING AM PROGRAMME
TUESDAY
1
DB JUMP SQUAT
2X5
2
60kg
15lbs
10kg
2X10
60kg
2X5
60kg
2X5
60kg
70kg
2X5
2X5
2X5
2X5
10kg
1min
10kg
1min
15kg
1min
20kg
20kg
2X5
20kg
2X5
20kg
2X5
20kg
4kg
2X10
4kg
2X10
4kg
2X10
4kg
ROWING
1X
8
2x10
INCLINED SIT UP
2X10
7
15lbs
10kg
SWISS BALL THROW
2X5
6
2x5
BACK HOVER
1min
5
15lbs
ABDOMINAL ROLLS
2X5
4
2x5
BENCH PULL EXPLOSIVE
2X5
3
15lbs
100m
1X
100m
1X
100m
1X
100m
BAR CATCHES
1X5
2kg
1X5
2kg
1X5
2kg
1X5
2kg
- 2. STRENGTH & CONDITIONING AM PROGRAMME
THURSDAY
1
DEPTH JUMP
2X5
2
50cm
2X5
50cm
60cm
2X5
50cm
60cm
2X10
60kg
2X5
60kg
2X5
60kg
70kg
2X10m
25kg
2X10m
25kg
2X10m
25kg
60kg
SLED SPRINT
2X10m
4
50cm
BENCH PULL EXPLOSIVE
2X5
3
2X5
25kg
SUPERMAN HOVER
30sec
5
30sec
4kg
4kg
4kg
1X5
4kg
1X5
4kg
2X10
4kg
2X10
4kg
2X10
4kg
HAMSTRING LOWER
2X5
8
1X5
INCLINED SIT UP
2X10
7
30sec
MEDICINE BALL THROW
1X5
6
30sec
2X5
2X5
2X5
2X5
BAR CATCHES
1X5
2kg
1X5
2kg
1X5
2kg
1X5
2kg
