top of page
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.
​
​
Training
JUNIOR STRENGTH &
CONDITIONING PROGRAM
Exercise
Series
Reps
123
123
mixed
Exercise
Series
Reps
10
3
Barr Shoulder high pull
Exercise
Series
Reps
10
3
Dumbbell biceps curl, incline prone
Exercise
Series
Reps
12
2
forehand and backhand with elastic
Exercise
Series
Reps
-
-
Core
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
-
Core
Reps
-
Exercise
Series
3
Stability ball Jackknife + crunches Machine + Plank
Reps
10
Exercise
Series
5 min
Static Stretching
Reps
-
Exercise
Series
Reps
10
3
Cable Lat pull leaning narrow grip
Exercise
Series
Reps
8
3
Dumbbells Row, Incline Prone
Exercise
Series
Reps
10
4
Dumbbell biceps Curl, Seated
Exercise
Series
Reps
15
2
Wrist wit Elastic
bottom of page