STRENGTH
Physical strength is the measure of a human's exertion of force on physical objects. As an athlete we need a sufficient amount of strength to hold off players, to push off the ground and to throw objects. We will be building strength through free weights, resistance, and other functional methods that will maximise your strength across the whole body. It is important that you maximise your whole body--this can be split into a lowerbody and upperbody sessions or you can do whole body sessions.
Strength & Resistance:
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Low Impact
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High Intensity
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Improve Strength
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Energy System: Anaerobic
Warm Up
PULSE RAISER
BACKWARD LUNGES
WALL SQUAT
KNEES OVER TOES
Muscle Engagement
DO ALL / 8-12 REPS / 1 SET
Glute Bridges
Adductor Side Plank
HIP Engage
SCAPULA Engage
Lower Body
Quadriceps
CHOOSE 1-2 EXERCISES / 8-12 REPS / 2-3 SETS
BARBELL SQUAT
Dumbbell Split Squat
Goblet Squats
Poliquin Step Down
Hamstrings
CHOOSE 1-2 EXERCISES / 8-12 REPS / 2-3 SETS
ROMANIAN DEADLIFT
NORDIC CURLS
STIFF LEG RDL
Hamstring Extension
Hips & Groin
DO ALL EXERCISES 8-12 REPS / 2 SETS
Single Leg Bridges
Groin Side Plank
Banded Hip Flexion
Ankles
DO ALL EXERCISES 10-15 REPS / 2 SETS
CALF RAISES
Toe Raises
BENT KNEE RAISES
Heel Raise Hold
Upper Body
Chest & Triceps
Choose 1-2 Exercises / 8-12 Reps / 2-3 Sets
Bench press
PLATED PRESS UP
Upper Back
Choose 1-2 Exercises / 8-12 Reps / 2-3 Sets
SEATED ROW
BENT OVER ROW
Pull Ups
Shoulders
Choose 1-2 Exercises / 8-12 Reps / 2-3 Sets