Strength Session 2
Block 3
Weeks 9-12
Peak Performance
~55-60 min
Moderate-Hard
RELEASE / GREASE / PRME - WARM UP
VELOCITY BLOCK
STRENGTH BLOCK
4 Rounds
A1
RDL - DB or BB
Strength | Hamstring
4 x 6
DEMO
A2
Bosch hold - single leg ground based
Isometric | Balance
4 x 20 secs each side
DEMO
3 Rounds
B1
Rear foot elevated split squat - Dumbbells or BW
Strength | Quad | Single Leg
3 x 8 each side
DEMO
B2
Lateral lunge - Dumbbells or BW
Strength | Lateral
3 x 10 each side
DEMO
3 Rounds
C1
Lat Pull down
Strength | Back
3 x 10
DEMO
C2
Suitcase carry
Carry | Core
3 x 10m each side
DEMO
C3
Swissball rollout from knees
Core | Stability
3 x 10
DEMO
RESILIENCE BLOCK
R1
Wall leaning tibialis raises
Resilience | Tibialis | Ankle
3 x 12
3 Sets
60 sec rest
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