Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning 3 x 5 Squat Jump Then: can do single leg weighted step up with a speed component if jump not ok for athlete. 5x Box Jump 20” box […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Weighted Split Squat, weight held in Front Rack, two Kbs or one DB. 3 per leg, (heavy) 8x Body row 5x KTE or GHD Sit up 6 […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl with KB 2 x 10 KB Swing Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and go style Complete 5x strict press between […]
Strength + Supplemental Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn […]
Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 KB Swing Then: 8x Box Jump + 10x Split Jump (5 per leg), can be weighted. x 5 rounds, rest as […]
Strength and Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber rest 60 secs x […]
Power 10:00 Warm Up Bike/Ski Erg/Row 2 × 8 Shoulder Openers 2 x 5 Cuban Press Mobility work 3 × 5 Wall Squats 3 x 6 Deep Goblet Squat Then: Warm up to heavy Front Squat Then: 5x Front Squat + 15m HEAVY Sled Push x 5 rounds, rest as needed to maintain perfect form […]
Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning 3 x 5 Squat Jump Then: can do single leg weighted step up with a speed component if jump not ok for athlete. 5x Box Jump 20” box 5x Box Jump […]
Strength Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, no dropping of […]
Strength Endurance 10:00 Warm Up 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats Then: Work up in weight to heavy Front Squat Then: 6 x 3 Front Squat rest 1 – 2 min between Then: 8 – 1 […]