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IMG_3455.HEIC

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:

  • Low Impact

  • High Intensity

  • Improve Strength

  • 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

BARBELL PRESS

KNEELING PRESS

Kneeling Landmine Press

Landmine Press

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