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.
JUNIOR STRENGTH &
CONDITIONING PROGRAM
Exercise
Series
Reps
123
123
mixed
Exercise
Series
Reps
10
2
Jumping side to side
Exercise
Series
Reps
10
2
Forehand-Backhand side to side with racket
Exercise
Series
Reps
-
-
Speed
Exercise
Series
Reps
4
2
4 jump knees to chest after sprint 6 m
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
2
side lunges side to side
Reps
10
Exercise
Series
2
Side Lunges with twist with big ball
Reps
10
Exercise
Series
-
Speed
Reps
-
Exercise
Series
2
Sprint 5m (start jogging in place � sprint)
Reps
4
Exercise
Series
Reps
4
2
3 cones: Lateral side sig zag the cone (4rep) - sprint 6m
Exercise
Series
Reps
4
2
2 cones forward and back zig zag the cone (4r) - sprint 6m
Exercise
Series
Reps
-
-
Medicine ball
Exercise
Series
Reps
10
2
Step up on the bench FH open stance with transfer forward