SENIOR STRENGTH &
CONDITIONING PROGRAM
WELCOME TO TRAINING
SENIOR 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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12 min. Interval Aerobic 3 min warm up and then: 9 min (30 sec high and then 30 sec low 5 miles/h
Exercise
Series
Reps
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5 min
Dynamic Stretching
Exercise
Series
Reps
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Footwork on the Barr
Exercise
Series
Reps
10
2
Quit feet
Exercise
Series
Reps
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10 min. Interval Aerobic 3 min warm up 5 miles/h, and then: 9 min (1 min to 8 mill - 30 sec 5 mill)
Exercise
Series
Reps
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5 min
Dynamic Stretching
Exercise
Series
Reps
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Footwork on the Bosu:
Exercise
Series
Reps
5 sec
3
sprints on the bosu
Exercise
Series
Reps
RECESS DAY
Recess day rest is also part of the training, take care!
RECESS DAY
Recess day rest is also part of the training, take care!
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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
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5 min
Dynamic Stretching
Exercise
Series
Reps
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Footwork with cone
Exercise
Series
Reps
6
2
2 cones: Figure 8 lateral shuffle (8 rep) - sprint 6m
Exercise
Series
Reps