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
2
Sprint reaction (sprint straight- sprint diagonal 10 cone) zig-zag
Exercise
Series
Reps
6
2
Lateral shuffle side to side 4 m open stand (6r) + Sprint 5 m
Exercise
Series
Reps
4
2
Lateral shuffle side to side 4 m close stand (4r) + Sprint 5 m
Exercise
Series
Reps
-
-
Balance on the Bosu
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
2
Sprint 5m - back lateral side 3m -Sprint- 5m (side to side)
Reps
4
Exercise
Series
2
lateral shuffle side to side 4 m open stand (6r) + Sprint 5 m
Reps
6
Exercise
Series
-
Strength
Reps
-
Exercise
Series
3
Leg press + 4 jump on the box (land with back swing)
Reps
10
Exercise
Series
Reps
10
2
Step up on the bench BH open stance with transfer forward
Exercise
Series
Reps
-
-
Service
Exercise
Series
Reps
4
2
Service over the cone - split and then sprint FH Close stance
Exercise
Series
Reps
4
2
Service over the cone - split and then sprint BH Close stance