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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Exercise
Series
Reps
10
2
Scissor jump
Exercise
Series
Reps
10
2
Scissor jump - split back
Exercise
Series
Reps
10
2
Scissor jump - split back - forehand-backhand volley closed
Exercise
Series
Reps
-
-
Exercise on the Step
Exercise
Series
Reps
10
2
side lunges side to side
Exercise
Series
Reps
10
2
Side Lunges with twist with big ball
Exercise
Series
Reps
-
-
Speed
Exercise
Series
Reps
4
2
Sprint 5m (start jogging in place - sprint)
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!
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