HIGH PERFORMANCE
ON THE COURT
WELCOME TO TRAINING
HIGH PERFORMANCE STRENGTH PROGRAM 2
IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.
HIGH PERFORMANCE
ON THE COURT
RECESS DAY
Recess day rest is also part of the training, take care!
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10 min Intermittent Aerobic 3 min warm up 5 miles/h, & then: 30 sec on – 10 sec off (2 min), 20 sec on – 10 sec off. (2 min), 10 sec on – 10 sec off. (3 min)
Exercise
Series
Reps
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5 min
Dynamic Stretching
Exercise
Series
Reps
-
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Footwork with cone
Exercise
Series
Reps
6
2
2 cones: Figure 8 lateral shuffle (8 rep) – sprint 6m
Exercise
Series
Reps
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12 min. Interval Aerobic 3 min warm up and then: 9 min (30 sec high and then 30 sec low 5 miles/h)
Exercise
Series
Reps
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5 min
Dynamic Stretching
Exercise
Series
Reps
-
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Footwork on the Barr
Exercise
Series
Reps
10
2
Quit feet
Exercise
Series
Reps
-
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10 min. Intermittent Aerobic 3 min warm up, 7 min (20 sec on – 10 sec off)
Exercise
Series
Reps
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Dynamic Stretching 5 min
Exercise
Series
Reps
-
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Footwork on the Bosu:
Exercise
Series
Reps
5 sec
3
Sprints on bosu
Exercise
Series
Reps
-
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10 min. Interval Aerobic 3 min warm up 5 miles/h, and then: 7 min (10 sec on 10 sec off)
Exercise
Series
Reps
-
5 min
Dynamic Stretching
Exercise
Series
Reps
-
-
Exercise on the Step
Exercise
Series
Reps
20
2
Scissor jump
Exercise
Series
Reps
-
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10 min. Interval Aerobic 3 min warm up 5 miles/h, and then: 9 min (1 min to 8 mill - 30 sec 5 mill)
Exercise
Series
Reps
min
5
Dynamic Stretching
Exercise
Series
Reps
-
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Footwork on the Bosu:
Exercise
Series
Reps
5 sec
3
sprints on the bosu
Exercise
Series
Reps