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U19 PRE & IN-SEASON
STRENGTH & CONDITIONING
PROGRAMME
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Waiver and Release of Liability
(Read Carefully before performing any one of the prescribed tests)
I understand that there are risks involved in participating in any exercise program contained within
this manual. In consideration for being allowed to utilize the information in this manual, I agree that
I will assume the risk and full responsibility for determining the need for medical clearance from my
physician and obtaining such clearance. I agree to waive and release any and all claims, suits, or
related causes of action against the Discovery High Performance Centre and the Sports Science
Institute of South Africa, from any loss, damage, illness or injury that I may suffer or endure when
participating in the sports specific programme contained here in.
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General Stretching Guidelines:
The importance of stretching
Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well
documented that there are many potential causes for muscle injuries and these include
both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury
include previous injury, muscle strength imbalances, muscle fatigue, biomechanical
abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility has
been associated with an increase in risk to injury. Furthermore, it has been documented
that flexibility training (stretching), using a variety of techniques, can effectively increase
musculotendinous unit (MTU) range of motion in human subjects. External factors are
factors that could influence leg and arm movements. The trunk needs to support and absorb
these forces in order for the muscles and joints to function and perform in the most
effective, strongest and safest position. The use of flexibility training (regular stretching) as a
means increasing flexibility is widely advocated, and 1) is an important component in the
design of a rehabilitation program following injury or surgery, 2) can possibly alter the risk of
injuries or 3) may alter (improve or reduce) sports performance.
Warm up
The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the
physiological benefits achieved 2) it creates an environment for physical preparation and 3)
the warm-up assists in the mental preparation of the participant.
Physiological Benefits include the following:
1) An increased core temperature due to the muscles that start producing heat from an increased physical workload.
2) An increase in the body temperature to 39 degrees will assist in improving flexibility up to 20%. This is due to the fact that warm muscles can contract and relax more quickly (improved speed and efficiency of contraction and relaxation), is more elastic and therefore decreases the risk of injury.
The warm up should include dynamic stretching. During dynamic stretching, the limb is moved (usually rapidly) to the end of its ROM where the stretch sensation is felt, either passively by the clinician or actively by the subjects themselves.
Cool down
The cool down session is done at the end of the session or after the competition. The cool
down session is used to return the body to normal and to return the heart rate to resting.
The cool down session would comprise mainly of static stretching. Static (also referred to as
slow or passive stretching) is the most common method of stretching that is used by
athletes, coaches and therapists.
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Football, or Soccer, is a world-wide sport spanning every continent. Its popularity within the young populations of many countries is clearly evident. Thus there has been a trend of increasing scientific evidence of the effects of “complimentary and /or cross training”. Christou et al. examined the effects of a progressive resistance training program, in addition to soccer training, on the physical capacities of male adolescents. They implemented a 16 week training programme by engaging a group of adolescent football players and compared the results of the investigation to results of a another two groups of adolescents (one group performed only football training, while the other group acted as a “control” group and did no structured exercise). Pre-tests were conducted on the adolescent’s upper and lower body strength, agility, explosive power and speed. The researchers concluded that soccer training alone improves the maximal strength and agility of the lower limbs more than what is gained through normal growth. The addition of resistance training, however, improves maximal strength of the upper and the lower body, vertical jump height and 30-m speed more than soccer training alone. Thus, the combination of soccer and resistance training could be used for an overall development of the physical capacities of young players. 1
Kotzamanidis et al. set out to determine the effects of a combined high-intensity strength and speed training programme on running and jump ability of soccer players. Pre-tests were conducted to establish the players’ vertical jump performance (squat jump, countermovement jump, and drop jump). The 30-meter dash and 1 repetition maximum (1RM) tests were used for running speed and strength evaluation respectively. Through their investigation the researchers found that the application of a combination of a resistance and speed training programme improved the players’ performance far more in terms of the 30-metre dash, squat jump, and countermovement jump. They therefore concluded that “the combined resistance and running-speed program provides better results than the conventional resistance training, regarding the power performance of soccer players”.2
As previously stated, the amount of football-related research involving the effects of
strength training on the effects of football performance is vast. The studies mentioned
above show the benefit of an implication of strength-based training into the football
training programme1. A combination of a speed training programme in conjunction with this
has been shown to have an even greater effect on performance.2 Therefore, included in this
package is a detailed strength, stability, mobility and speed training programme that should
be used to supplement your football-specific training components.
Soccer is the world’s most followed sport and this holds true in South Africa. A case study
that we recently presented at the South Africa Sports Medicine Association conference
showed that our average soccer player is the size of the smallest player competing in the
English Premier league. Further adding to this, in a study done by Durandt et al, they
showed that our soccer players are smaller, weaker and less fit then the national level
hockey players. Bearing this in mind it is no doubt that strength and conditioning is a crucial
part of all soccer players training routines. We have therefore developed a soccer specific
training programme for various age groups, U13, U17 and open.
1 CHRISTOU, MARIOS; SMILIOS, ILIAS; SOTIROPOULOS, KONSTANTINOS; VOLAKLIS,
KONSTANTINOS; PILIANIDIS, THEOFILOS; TOKMAKIDIS, SAVVAS P, Effects of Resistance
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Training on the Physical Capacities of Adolescent Soccer Players, Journal of Strength &
Conditioning Research: November 2006
2 KOTZAMANIDIS, CHRISTOS; CHATZOPOULOS, DIMITRIS; MICHAILIDIS, CHARALAMBOS;
PAPAIAKOVOU, GIORGOS; PATIKAS, DIMITRIS, The Effect of A Combined High-Intensity
Strength and Speed Training Program on the Running and Jumping Ability of Soccer Players,
Journal of Strength & Conditioning Research: May 2005
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STATIC STRETCHES EXERCISE SETS TIME
CALF
1
15- 30 sec
HAMSTRINGS
1
15- 30 sec
HIP FLEXOR
1
15- 30 sec
GROIN
1
15- 30 sec
PIRIFORMIS
1
15- 30 sec
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LAT STRETCH
1
15- 30 sec
CHEST
1
15- 30 sec
LOWER BACK
1
15- 30 sec
TRICEP
1
15- 30 sec
NECK
1
15- 30 sec
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DYNAMIC STRETCHES EXERCISE SETS TIME
CALVES
1
15- 30 sec
HAMSTRINGS
1
15- 30 sec
ABDUCTORS & ADDUCTORS
1
15- 30 sec
GROIN
1
15- 30 sec
CHEST
1
15- 30 sec
SHOULDERS
1
15- 30 sec
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NECK
1
15- 30 sec
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SELF MYOFASCIAL RELEASE (Lower Body)
EXERCISE
SMR or ‘Foam rolling’ should be performed prior to training. Each
movement should be performed for the duration of 20s. The
movement should be held for an additional 10s on ‘trigger points’.
SETS TIME
LOWER BACK
1
15- 30 sec
HAMSTRINGS
1
15- 30 sec
ITB
1
15- 30 sec
QUADRICEPS
1
15- 30 sec
GLUTES
1
15- 30 sec
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CALVES
1
15- 30 sec
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SELF MYOFASCIAL RELEASE (Upper Body)
EXERCISE
SMR or ‘Foam rolling’ should be performed prior to training. Each
movement should be performed for the duration of 20s. The
movement should be held for an additional 10s on ‘trigger points’.
SETS TIME
LOWER BACK
1
15- 30 sec
UPPER BACK
1
15- 30 sec
CERVICAL SPINE
1
15- 30 sec
SHOULDER
1
15- 30 sec
LATS
1
15- 30 sec
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CHEST
1
15- 30 sec
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Weekly Training Schedules:
Phase Two: Pre Season
Phase 2A: 11th February – 28th February (3 weeks)
Day Session 1
Monday Medicine Ball and Plyo 1
Tuesday SAQ 1 Wednesday Field Session 1 Thursday Strength Session 1 Friday Medicine Ball and Plyo
2 Saturday Field Session 2 Sunday Rest
Phase 2B: 1nd March – 31th March (4 weeks)
Day Session 1
Monday Medicine Ball and Plyo 1
Tuesday SAQ 2 Wednesday Field Session 1 Thursday Beastly 1 Friday Medicine Ball and Plyo
2 Saturday Field Session 2 Sunday Rest
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Phase Three: In Season
Phase 3: 1st April – 30th September (24 weeks)
Day Session 1
Monday Legs 4 & LBP Tuesday Beastly 2 Wednesday Rest Thursday Core 2 Friday Rest Saturday Match Sunday Rest
Perform 3 weeks of exercise followed by 1 week of active rest
(Alternate every 4 weeks or every month)
Day Session 1
Monday Medicine Ball and Plyo 1/2 (Alternate every 4 weeks)
Tuesday Strength 2 Wednesday Rest Thursday Core 3 & LBP Friday Rest Saturday Match Sunday Rest
Perform 3 weeks of exercise followed by 1 week of active rest
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LOWER BODY PROPRIOCEPTION
Exercise Sets & Reps % RM
SINGLE LEG AIREX BALANCE
Toes pointing forward
Toes pointing inward
Toes pointing outward
1 MINUTE PER FOOT BW
BW
BW
BW
SINGLE LEG HALF SQUATS ON BOSU
10 PER LEG
BW
BW
BW
BW
SINGLE LEG HOPS OVER ROPE ON FLOOR
1 MINUTE PER FOOT
BW
BW
BW
BW
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MEDICINE BALL & PLYO 1
Exercise Sets & Reps % RM
WARM UP (5-10 MINUTES CYCLE & DYNAMIC WARM UP)
PREPERATION EXERCISES:
20KG BARBELL SQUATS (2 x 10)
THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)
VERTICAL JUMP
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
BW
BW
BW
MEDICINE BALL ROTATIONAL THROWS
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
5KG
5KG
5KG
BROAD JUMP
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
BW
BW
BW
MEDICINE BALL SLAMS (WITH JUMP)
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
5KG
5KG
5KG
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BOX JUMPS
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
BW
BW
BW
BARBELL SQUAT
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
BENT OVER ROWS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
BENT LEG DEAD LIFTS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
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SAQ 1
Exercise Sets & Reps
WARM UP AND DYNAMIC STRETCH
LADDER WORK
1. SINGLE FOOT PER BLOCK WITH 10 METRE SPRINT 2. DOUBLE FOOT HURDLE HOPS 3. SIDE WAYS STEPPING THROUGH LADDER WITH 10 METRE SPRINT 4. IN AND OUTS WITH 10 METRE SPRINT (3RD DIAGRAM) 5. LATERAL BOUNDING (SET UP 6 CONES IN ZIG-ZAG FASHION. LEAP OFF LEG TO EACH
CONE AND SPRINT AFTER FINAL CONE) 6. 3 POINT START WITH 15 METRE SPRINT
Week 1: 2 x 8
Week 2: 3 x 8
Week 3: 3 x 8
Week 4: Rest
Week 5: 2 x 8
Week 6: 3 x 8
Week 7: 3 x 8
Week 8: Rest
COOL DOWN AND STATIC STRETCHING
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FIELD SESSION 1
Exercise Sets & reps
1. Perform repeated sprints for a time of 30 seconds (continuous). Rest 35 seconds and then repeat.
2. Starting on one corner run along the goal line of the field at 70% of your maximum. Then jog the touch line (40% of your maximum) up until the small box line. Sprint this at 70% of your maximum until you reach the opposite touch line. Jog along the touch line until you reach the big box. Follow the previous instructions until you have covered the whole field. This is one set. Rest 3 minutes and then repeat.
3. Perform repeated sprints for a time of 30 seconds (continuous). Rest 35 seconds and then repeat.
Week 1: x 3
Week 2: x 3
Week 3: x 4
Week 4: Rest
Week 5: x 3
Week 6: x 4
Week 7: x 4
Week 8: Rest
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STRENGTH 1
Exercise Sets & Reps % RM
PIKE TO STRIDER
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
QUAD TO HAMSTRING
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BIRD DOG
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
GLUTE CIRCUMDUCTION
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
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ALTERNATING DUMBBELL BENCH PRESS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
DUMBBELL SHOULDER PRESS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
SINGLE ARM CABLE ROWS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
DUMBBELL CURLS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
ROPE TRICEP EXTENSIONS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
CABLE CROSS OVERS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
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MEDICINE BALL & PLYO 2
Exercise Sets & Reps % RM
WARM UP (5-10 MINUTES CYCLE & DYNAMIC WARM UP)
PREPERATION EXERCISES:
20KG BARBELL SQUATS (2 x 10)
THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)
MEDICINE BALL TRUNK ROTATIONS
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
5KG
5KG
5KG
SIT UP WITH OVERHEAD MEDICINE BALL THROW
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Res
5KG
5KG
5KG
BOX JUMPS
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
BW
BW
BW
SEATED MEDICINE BALL ROTATIONAL THROW
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
3KG
3KG
3KG
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DEPTH JUMPS WITH 10M ACCELERATION
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 4 x 6
Week 4: Rest
BW
BW
BW
BW
BENT OVER ROWS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
BARBELL SQUAT
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
DEAD LIFT
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 10
Week 4: Rest
70
65
70
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FIELD SESSION 2
Exercise Sets & reps
1. Place 6 cones spaced every 10 meters. Sprint 10 meters, and then walk 50 meters. Turn and sprint 20 meters and walk 40 meters. Continue in this fashion until you have sprinted the full 60. This is one set. Rest 3 minutes and then repeat.
2. Perform 4 x 100m sprints across the field continuously. Rest 3 minutes and then perform the next repetition.
3. Perform 10 x 20 meter shuttle runs in less than 50 seconds. Rest 50 seconds and then repeat.
Week 1: x 3
Week 2: x 3
Week 3: x 4
Week 4: Rest
Week 5: x 3
Week 6: x 4
Week 7: x 4
Week 8: Rest
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SAQ 2
Exercise Sets & Reps
WARM UP AND DYNAMIC STRETCH
AGILITY WORK
1. WEAVE THROUGH AGILITY POLES WITH 10 METRE SPRINT 2. WEAVE THROUGH AGILITY POLES (SIDEWAYS) WITH 10 METRE SPRINT 3. DOUBLE FOOT HURDLE HOPS (6 HURDLES) WITH 10 METRE SPRINT 4. SINGLE FOOT HURDLE HOPS (6 HURDLES) WITH 10 METRE SPRINT
Week 1: 2 x 8
Week 2: 3 x 8
Week 3: 3 x 8
Week 4: Rest
Week 5: 2 x 8
Week 6: 3 x 8
Week 7: 3 x 8
Week 8: Rest
COOL DOWN AND STATIC STRETCH
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BEASTLY 1
Exercise Sets & Reps % RM
PERFORM EACH EXERCISE CONTINUOUSLY BACK-TO-BACK. ONCE YOU HAVE PERFORMED THE COMPLETE ROUND OF EXERCISES, REST 5 MINUTES, THEN PERFORM THE FOLLOWING SET.
BODY WEIGHT REVERSE BOSU PUSH UPS
Week 1: 3 X 12
Week 2: 4 X 10
Week 3: 4 X 12
Week 4: Rest
BW
BW
BW
DUMBBELL SQUATS
Week 1: 3 X 12
Week 2: 4 X 10
Week 3: 4 X 12
Week 4: Rest
65
70
65
BODY WEIGHT REVERSE BENCH PULL UPS
Week 1: 3 X 12
Week 2: 4 X 10
Week 3: 4 X 12
Week 4: Rest
65
70
65
MEDICINE BALL SLAMS
Week 1: 3 X 12
Week 2: 4 X 10
Week 3: 4 X 12
Week 4: Rest
5KG
5KG
5KG
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MEDICINE BALL RUSSIAN TWISTS
Week 1: 3 X 12
Week 2: 4 X 10
Week 3: 4 X 12
Week 4: Rest
5KG
5KG
5KG
ROW
Week 5: 300 Metres
Week 6: 300 Metres
Week 7: 300 Metres
MAX. EFFORT
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LEGS 4
Exercise Sets & Reps % RM
DUMBBELL SQUATS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
LEG EXTENSIONS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
CABLE ABDUCTION
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
CABLE ADDUCTION
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
PRONE HAMSTRING CURLS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
30
CABLE HIP FLEXION
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
NORDIC LEANS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
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CORE 2
Exercise Sets & Reps % RM
PIKE TO STRIDER
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
QUAD TO HAMSTRING
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
BIRD DOG
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
GLUTE CIRCUMDUCTION
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
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PELVIC TILTS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
SINGLE LEG BRIDGE ON BALL
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
CONTRALATERAL CRUNCH
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
CYCLE ABS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
PEZZI PLANK WITH ROLLS (ROLL FOREARMS LEFT AND RIGHT)
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
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PUSHUPS ON PEZZI
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
SHOULDER STEP UPS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
PLANK UP AND DOWNS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
PLANK ON PEZZI WITH MOUNTAIN CLIMBERS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
BW
BW
BW
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STRENGTH 2
Exercise Sets & Reps % RM
BARBELL SQUATS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
BENCH PRESS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
LEG EXTENSIONS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
LATISSIMUS DORSI PULL DOWNS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
35
PRONE HAMSTRING CURLS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
DUMBBELL SHOULDER PRESS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
NORDIC LEANS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
CABLE HIP FLEXION
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
36
CORE 3
Exercise Sets & Reps % RM
PIKE TO STRIDER
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
QUAD TO HAMSTRING
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
BIRD DOG
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
GLUTE CIRCUMDUCTION
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
37
CRAB WALKS (FORWARDS/BACKWARDS, SIDE/SIDE)
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
THERABAND
TERMINAL KNEE EXTENSIONS
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
THERABAND
SINGLE LEG SQUATS ON AIREX
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
GLUTE KICKBACKS
Week 1: 10;10;8
Week 2: 10;10;8;8
Week 3: 10;8;6;6
Week 4: Rest
70;70;75
70;70;75;75
70;75;80;80
PEZZI KNEE TUCKS WITH TWIST
Week 1: 20
Week 2: 20
Week 3: 20
Week 4: Rest
BW
BW
BW
BW
38