JUNIOR STRENGTH &
CONDITIONING PROGRAM
WELCOME TO TRAINING
JUNIOR STRENGTH & CONDITIONING PROGRAM
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.
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JUNIOR STRENGTH &
CONDITIONING PROGRAM
Exercise
Series
Reps
123
123
mixed
Exercise
Series
Reps
-
-
10 min. Intermittent Aerobic 3 min warm up and then: 7 min (20 sec on - 10 sec off)
Exercise
Series
Reps
-
5 min
Dynamic Stretching
Exercise
Series
Reps
-
-
Footwork on the Bosu:
Exercise
Series
Reps
5 sec
3
Sprints on bosu
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
-
10 min. Interval Aerobic 3 min warm up 5 miles/h, and then: 9 min (1 min to 8 mill - 30 sec 5 mill)
Reps
-
Exercise
Series
5 min
Dynamic Stretching
Reps
-
Exercise
Series
-
Footwork on the Bosu:
Reps
-
Exercise
Series
3
sprints on the bosu
Reps
5 sec
Exercise
Series
Reps
-
-
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
-
5 min
Dynamic Stretching
Exercise
Series
Reps
-
-
Footwork with cone
Exercise
Series
Reps
6
2
2 cones: Figure 8 lateral shuffle (8 rep) - sprint 6m