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Athletic Performance

Grade school, High School & Elite Level Sports
Strength & Conditioning Programs

2 Week - Sports Performance - Strength & Power

5/22/2017

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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  
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    Author

    Chris Giesking, MS
    Fitness Director 

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.

Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 6:30 pm
Sat:    8:00 am - 1:00 pm

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  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Member of the Month
    • Meet Our Staff
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training >
      • Nutrition Coaching
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Contact