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
6
2
Forehand - Backhand with one leg
Exercise
Series
Reps
-
-
Service
Exercise
Series
Reps
6
2
Service over the cone- land one leg (balance) then split
Exercise
Series
Reps
-
-
Strength
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
3
Leg Curl Machine
Reps
12
Exercise
Series
-
Balance
Reps
-
Exercise
Series
3
Squat on the bosu with racquet (6r) + 4 forehand-backhand
Reps
6
Exercise
Series
-
Upper Body
Reps
-
Exercise
Series
Reps
-
-
Speed
Exercise
Series
Reps
1-2-3-4
2
Intermittent Sprint to 6 meters Increasing reps - 5 sec recovery
Exercise
Series
Reps
6
2
Sprint with Elastic resistance to 5 meters
Exercise
Series
Reps
4
2
lateral shuffle with resistance 5 meters (every side)