Strength Session 1
Block 3
Weeks 9-12
Peak Performance
~55-60 min
Moderate-Hard
RELEASE / GREASE / PRME - WARM UP
VELOCITY BLOCK
STRENGTH BLOCK
4 Rounds
A1
Squat Barbell or Dumbbell
Strength | Quad | Glute
4 x 8
DEMO
A2
Wall supported hip abduction
Strength | Glute Med
4 x 10 each side
DEMO
3 Rounds
B1
Hamstring curl swissball - single leg
Strength | Hamstring
3 x 6 each side
DEMO
B2
Lateral step up - BW or dumbbells
Strength | Lateral
3 x 10 each side
DEMO
3 Rounds
C1
Push ups - bodyweight/incline/loaded
Strength | Upper Body
3 x 10
DEMO
C2
Copenhagen adductor hold - short lever
Resilience | Adductor
3 x 20 secs each side
DEMO
C3
Hollow hold with banded pull over
Core | Stability
3 x 10
DEMO
RESILIENCE BLOCK
R1
Standing single leg calf raises with deficit
Resilience | Calf
3 x 8 each side
3 Sets
60 sec rest
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