Program for under 19

DURATION
1-2 WEEKS IN SEASON
EXERCISE
SETS
REPS
REST
DB SA Push press
6
DB SA Split jerk
6
Broad jumps
6
2 circuits
3 mins
DL Lateral jumps
6
Squat dead lifts
8
Chin ups/lat pull down
8
Program for under 19
DURATION
5-6 WEEKS IN SEASON
EXERCISE
SETS
REPS
REST
DB SA Push press
6
3
120 sec
DB SA Split jerk
6
Broad jumps
DL Lateral jumps

6
6

120 sec

Squat dead lifts

Chin ups/lat pull down

8
8

120 sec

This program needs to be followed atleast 3 days

Focus on the Speed execution and quality of the m
As the repetations go down/ you get comfortable with a specific load, the weigh
Pratik Kadam
SNC COACH, LEVEL 1, NCA BCCI.

Program for under 19

DURATION
3-4 WEEKS IN SEASON
EXERCISE
SETS
REPS
REST
DB SA Push press
6
DB SA Split jerk
6
Broad jumps
6
3 circuits
3 mins
DL Lateral jumps
6
Squat dead lifts
8
Chin ups/lat pull down
8
Program for under 19
DURATION
7-8 WEEKS IN SEASON
EXERCISE
SETS
REPS
REST
DB SA Push press
6
3
90 sec
DB SA Split jerk
6
Broad jumps
DL Lateral jumps

6
6

90 sec

Squat dead lifts

Chin ups/lat pull down

6
6

90 sec

ollowed atleast 3 days in a week

on and quality of the movement.
pecific load, the weight should be increased for further gains.