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
6
2
Sprint to the bosu to 5 meters with forehand-backhand volley
Exercise
Series
Reps
4
2
Plyometric: 4 jump feet together over the cone + 6 m sprint
Exercise
Series
Reps
4
2
Lateral shuffle side to side 4 m open stand (4r) + Sprint 5 m
Exercise
Series
Reps
-
-
Strength
Exercise
Series
Reps
12
3
Leg Curl Machine
Exercise
Series
Reps
-
-
Balance
Exercise
Series
Reps
6
3
Squat on the bosu with racquet (6r) + 4 forehand-backhand
Exercise
Series
Reps
-
-
Upper Body
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
-
-
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)