2 Week - Sports Performance - Strength & Power

2 Week Strength Focus

Warm Ups
A. Mobility & Floor Stretching
B. Dynamic & Movement Drills
C. Coach's Choice of:  3 set Core Exercises 

Mondays
Part 1: Strength (4 sets of A,B)
A1 - Goblet Squats with Calf Raise 10
A2 - 1/2 Kneeling Band Rows 10/10
A3 - MB Wall Ball 8
B1 - Back Squats 10,8,6,4
B2 - One Arm DB Rows 8/8
B3 - Box Jumps 8
C1 - Bench Press 10,8,6,4
Part 2: Conditioning 
C1 - Partner Race: 5x 30m Sprints (Jog Back)
Rest 2 mins
C2- 21-15-9 of: Air Squats & Push Ups

Wednesday 
Part 1: Strength (4 sets of A,B)
A1- Dead Lift 10,8,6,4
A2 - DB 1/2 Kneeling Shoulder Press 5/5
A3 - KB Swings 10
B1 - Pull-Ups  5+ 5 
B2 - Box Dips - MMF
B3 - Supermans & Dead Bugs 10/10
C1 - Lateral Lunge 8/8 + 8/8 Lateral Jumps
Part 2: Conditioning 
3 Rounds of: 
30 Sit Ups 
15 MB Slams
10 Push Ups

Thursday 
Part 1: Strength (3 sets of A,B)
A1 - Box Step Ups 6/6
A2 - DB Alt. Shoulder Press 6/6
A3 - 1x Rope Climb
A4 - Knees to Chest 15
B1 - Goblet Squat 10
B2 - Pull-Ups - MMF
B3 - Push Ups - MMF
B4 - Sit Outs 20
Part 2: Conditioning 
3 Rounds of:
C1 - Sled Push Sprints (Down & Back)
C2 - Air Bike 20 seconds work - 10 rest