STRENGTH & CONDITIONING PROGRAM
Week 1 Week 2 Week 3 Week 4
RPE KG RPE KG RPE KG RPE KG
ATHLETE: 1
2
AIMS: Keep strength training 3
Build volume in lifts 4
Avoid loading your toe
WEEK 1 WEEK 2 WEEK 3 WEEK 4
w/c: w/c: w/c: w/c:
REST Intensity Intensity Intensity Intensity
EXERCISE NOTES (secs) Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
Strength focus on full depth (under parallel) still driving the bar up, focus on
1a Back Squat feeling tension in your legs and control!
180 4 6 4 6 4 8 4 8
Hold a plate in straight arms, work the plate overhead and one leg out,
1c Plate Deadbugs return to middle and start over. Focus on keeping your lower back in the 0 4 12 4 12 4 16 4 16
floor
SESSION 1 (Squat Focus)
1c Banded Hip Openers Let the band pull the hip forwards and feel the movement out 0 4 4/side 4 4/side 4 5/side 4 5/side
Controlled tempo down and strong to stand up, knee in one spot and weight
2a Bulgarian Split Squat in the leading leg. Back leg up on a bench
120 3 6/side 3 6/side 3 8/side 3 8/side
Lay on your back and focus on taking your heels to the floor with bent legs.
2b Double Leg Lowers Hold tension in your lower core and your back in the floor
0 3 10 3 10 3 12 3 12
Foucs on controlling the squat on the way down and keeping your body in a
2c Goblet Squat braced and strong position
0 3 10 3 10 3 12 3 12
Stand wide with your feet, work into a low position side to side holding a
3a Goblet Lateral Split Squat DB. Work in slow and strong drive back to the middle
120 3 6/side 3 6/side 3 8/side 3 8/side
3b Russian Twist Control the whole time, rotate back to center strong 0 3 6/side 3 6/side 3 8/side 3 8/side
3c Coppenhagan Side Adduction Side plank position with upper foot on bench, work with under leg 0 3 6/side 3 6/side 3 8/side 3 8/side
WEEK 1 WEEK 2 WEEK 3 WEEK 4
REST Intensity Intensity Intensity Intensity
EXERCISE NOTES (secs) Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
Shoulder blades in bench, slow down to 90 degrees at elbows and strong
1a Bench Press up, keep elbows slightly downwards
180 4 6 4 6 4 8 4 8
Band in straight arms, hands facing up (pronated), pull the band across your
1b Pronated Band Pull Aparts ribcage at nipple height, slowly back to start
0 4 6 4 6 4 8 4 8
SESSION 2 (Upper Body)
1c SA DB Row (3-point) Retract shoulder, pull DB into armpit, return with control 0 4 6/side 4 6/side 4 8/side 4 8/side
Bent over position with a strong back position, follow the angle of your
2a Bent Over Row thighs up to your belly button
120 3 8 3 8 3 10 3 10
Paloff position with a cable machine, press arms forwards and backwards
2b Cable Pallof Press with control, hold body stable and tense your core
0 3 6/side 3 6/side 3 8/side 3 8/side
Seated using DB's, whole back against the bench, start and finish with 90
2c DB Shoulder Press degrees at you elbows. Keep your whole back in the bench.
0 3 8 3 8 3 10 3 10
Pronated grip, just outside shoulder width, pull up strong and keep your
3a Pull Ups chest forwards. Do uncompleted reps as negatives (eccentrics)
120 3 8 3 8 3 10 3 10
Laying on the floor, lift both your legs and arms at the same time during a
3b Jackknife Sit Up crunch to meet in the middle
0 3 8 3 8 3 10 3 10
Bench press movement with DB's but laying on the floor. When your elbows
3c DB Floor Press touch the floor that’s the signal to drive up
0 3 8 3 8 3 10 3 10
WEEK 1 WEEK 2 WEEK 3 WEEK 4
REST Intensity Intensity Intensity Intensity
EXERCISE NOTES (secs) Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
Tense against the bar, focus on hinging and pushing your hips forwards to
1a Deadlift stand up. Take this lift heavier and focus on driving the floor away
180 4 6 4 6 4 8 4 8
Holding a plate in straight arms whilst laying on the floor. Do a sit up and
Plate Sit Up 0 4 10 4 10 4 12 4 12
SESSION 3 (Deadlift Focus)
1b
focus on keeping the plate in straight arms!
Start in a glute bridge position with your heels up on a bench. Lift up your
1c SL Elevated Bench Gute Bridge hips with one heel in the bench and find contact to you glutes and 0 4 6/side 3 6/side 3 8/side 3 8/side
hamstrings
Soft bend on the standing leg, hold two DB's, focus on keeping a strong
2a SL DB RDL back position, lowering slowly to parallel with the floor and squeeze to stand 120 3 6/side 3 6/side 3 8/side 3 8/side
up
Hold a DB in one hand and try to walk without leaning or compensating with
2b DB Suitcase Carry one side. Core exercise focusing on tension
0 3 15m/side 3 15m/side 3 20m/side 3 20m/side
Leading knee at 90 degrees holding a DB, focus on a strong and explosive
2c Goblet Step Ups drive up using only the leading leg, explosive
0 3 6/side 3 6/side 3 8/side 3 8/side
Bar on hips and upper back on a bench with 90 degrees at your knees when
3a Hip Thrusts you push hips up. Focus on generating force in your hips and take a short 60 3 8 3 8 3 10 3 10
paus at the top point
Plank position on a yogaball, make big circles with your elbows and hold
3b Yogaball Stir the Pot your hips still the whole time! Feet shoulder width apart
0 3 4/side 3 4/side 3 6/side 3 6/side
Side plank position, hold this strong and focus on lifiting the upp leg with
3c Side Plank Leg Raises control and without rotating your body!
0 3 6/side 3 6/side 3 8/side 3 8/side
WEEK 1 WEEK 2 WEEK 3 WEEK 4
REST Intensity Intensity Intensity Intensity
EXERCISE NOTES (secs) Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
Session 4 (Squat, Uppers and Sprints)
High elbows throughout the whole movement and focus on opening up your
1a Front Squat knees to sit down deep
120 4 8 4 8 4 10 4 10
1b Down Dog to Up Dog Flowing movement that looks to open up the whole spine and core 0 4 10 4 10 4 10 4 10
Strong shoudler press movement with only one arm, focus on holding your
1c DB SA Shoulder Press body still and not compensating by leaning
0 4 8/side 4 8/side 4 10/side 4 10/side
Soft bend at your knees and focus on the bar following close to your body
2a RDL under the whole movement. Focus hip back and strong forwards
120 4 10 4 10 4 12 4 12
Using a wall/something as support sit in a deep squat, rock a little side to
2b Supported Deep Squat Hold side and use less support to increase the stretch
0 4 45s 4 45s 4 45s 4 45s
Incline on the bench so that it is roughly 45 degrees, lay on your chest, pull
2c Chest Supported DB Row both DB's up at the same time, pause and slowly return down
0 4 10 4 10 4 12 4 12
3 Bike Intervals 30s fast and then 30s slow, follow this for reps and sets shown 180 3 6 3 6 3 8 3 8