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
4
2
Service on the step and then Split
Exercise
Series
Reps
4
2
Returns FH-BH Open Stance with transfer forward
Exercise
Series
Reps
-
-
Speed
Exercise
Series
Reps
6
2
Sprint to the bosu to 5 meters (keep balance)
Exercise
Series
Reps
4
2
Sprint 5m - back lateral side 3m -Sprint- 5m (side to side)
Exercise
Series
Reps
6
2
lateral shuffle side to side 4 m open stand (6r) + Sprint 5 m
Exercise
Series
Reps
-
-
Strength
Exercise
Series
Reps
10
3
Leg press + 4 jump on the box (land with back swing)
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
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