Scribd Logo
Upload

Welcome to Scribd!

  • The Wire June PDF Dan

    Uploaded by

    Bonnie Fisher
    21 views4 pages
    The document outlines a 4 week strength and conditioning program with the primary emphasis on rebuilding capacity in the first phase and basic shape work in the second phase. The program includes exercises like box jumps, kettlebell swings, rows, squats, and core work split into sessions focusing on strength and mini circuits. Tempo, sets, reps, and load are prescribed for each exercise.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4 week strength and conditioning program with the primary emphasis on rebuilding capacity in the first phase and basic shape work in the second phase. The program includes exercises like box jumps, kettlebell swings, rows, squats, and core work split into sessions focusing on strength and mini circuits. Tempo, sets, reps, and load are prescribed for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    21 views4 pages

    The Wire June PDF Dan

    Uploaded by

    Bonnie Fisher
    The document outlines a 4 week strength and conditioning program with the primary emphasis on rebuilding capacity in the first phase and basic shape work in the second phase. The program includes exercises like box jumps, kettlebell swings, rows, squats, and core work split into sessions focusing on strength and mini circuits. Tempo, sets, reps, and load are prescribed for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    The Wire

    2023 June
    STRENGTH AND CONDITIONING PROGRAMME 2023 The Wire
    Primary Emphasis: Rebuild Capacity
    Phase: Date: Duration:
    Secondary Emphasis: Stability

    SMR/Foam Roll Mobility Activate/Stabilise/Integrate


    Hip Flexor / TFL 1 Hip Flexor Rocks 12 Cobras 20 Depth Landing 10
    Quad w/Kicks 1 Biased Breathing (angry Cat) 10 Glute Med Lift 20
    Calf (Across the grain) 1 T Spine Rotations (Breath Focus) 10 Split Squat Calf Raise 20
    T Spine 1

    Session A 2 x per week Strength

    Week 1 M Week 2 M Week 3 M Week 4 M Notes


    # Exercise Tempo Rest
    Load:
    1 Box Jump 3/0/1 60 4x5 4x5 4x5 4x5
    Reps:
    Load:
    2 KB SL RDL 3/0/1 60 3x8 3x8 3x8 3x8
    Reps:
    Load:
    3a SA KB Bentover Row 3/0/1
    Reps:
    60 3x8 3x8 3x8 3x8
    Reps:
    3b SA Bench Press 3/0/1
    Reps:
    Load: Weighted
    4 Split Squat Calf Raise 4/0/1 60 4x8 4x8 4 x 10 4 x 10
    Reps:
    Load:
    Reps:
    Load:
    Reps:
    Load:
    1 KB Deadlift 2/0/2 60 4x8 4x8 4x8 4x8
    Reps:
    Load:
    2 Bulgarian Split Squat 2/0/2 60 3x6 3x6 3x6 3x6
    Reps:
    Load:
    3a Weighted Rope Climb 2/0/2 x5 x5 x5 x5
    Reps:
    60
    Load:
    3b Push Press 2/0/2 4x6 4x6 4x6 4x6
    Reps:
    Load:
    4a V Sit Opens 2/0/2 4 x 12 4 x 12 4 x 12 4 x 12
    Reps:
    60
    Load:
    4b Frog Hold Press Hold 3 x 30's 3 x 30's 3 x 30's 3 x 30's
    Reps:
    STRENGTH AND CONDITIONING PROGRAMME 2023 The Wire
    Primary Emphasis: Basic Shape Work
    Phase: Date: Duration:
    Secondary Emphasis:

    SMR/Foam Roll Mobility Activate/Stabilise/Integrate


    Hip Flexor / TFL 1 Hip Flexor Rocks 12 Cobras 20 Depth Landing 10
    Quad w/Kicks 1 Biased Breathing (angry Cat) 10 Glute Med Lift 20
    Calf (Across the grain) 1 T Spine Rotations (Breath Focus) 10 Split Squat Calf Raise 20
    T Spine 1

    Minature Heros Plans 2 x per week

    Week 1 L Week 2 M Week 3 M Week 4 M Notes


    # Exercise Tempo Rest
    Load:
    1 KB Deadliftt 2/0/1 90
    Reps: 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6
    Load:
    2 Hip Bridge 2/0/1 90
    Reps: 8 8 8 8 8 8 8 8 8 8 8 8 8 8 8 8
    Load:
    3a Nordic Fall Slow
    Reps: 8 8 8 8 8 8 8 8 8 8 8 8
    60
    Reps:
    3b Reverse Leans 2/0/1
    Reps: 8 8 8 8 8 8 8 8 8 8 8 8
    Load:
    4a Pull Up 2/0/1
    Reps: 8 8 8 8 8 8 8 8 8 8 8 8 8 8 8 8
    60
    Load:
    4b Backward Bear Crawls Slow
    Reps: 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
    Load:
    Reps:
    Load:
    5a V Sit
    Reps:
    Load:
    5b Dish Hold
    Reps:
    Load:
    5c Arch Lift 0 10 Mins Total
    Reps:
    Load:
    5d Deadbugs
    Reps:
    Load:
    5e Side Support
    Reps:
    Load:
    Reps:
    STRENGTH AND CONDITIONING PROGRAMME 2023 The Wire
    Primary Emphasis: Basic Shape Work
    Phase: Date: Duration:
    Secondary Emphasis:

    SMR/Foam Roll Mobility Activate/Stabilise/Integrate


    Hip Flexor / TFL 1 Hip Flexor Rocks 12 Cobras 20 Depth Landing 10
    Quad w/Kicks 1 Biased Breathing (angry Cat) 10 Glute Med Lift 20
    Calf (Across the grain) 1 T Spine Rotations (Breath Focus) 10 Split Squat Calf Raise 20
    T Spine 1

    Zara's Group 2 x Per Week

    Week 1 L Week 2 M Week 3 H Week 4 H Notes


    # Exercise Tempo Rest
    Load:
    1 Box Jump x
    Reps: 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
    90
    Load:
    1b Front Squat 2/0/1
    Reps: 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6
    Load:
    Reps:
    Load:
    2 Bulgarian Split Squat 2/0/1
    Reps: 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6
    90
    Load:
    2b SL Hop & Hold x
    Reps: 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
    Reps:
    Reps:
    Load:
    3a Inverted Row 2/0/2
    Reps:
    0 10.9.8.7…1 10.9.8.7…1 10.9.8.7…1 10.9.8.7…1
    Load:
    3b Press Up 2/0/2
    Reps:
    Load:
    Reps:
    Load:
    4a Deadbug Hold Hold
    Reps:
    0 4 x 20-30's 4 x 20-30's 4 x 20-30's 4 x 20-30's
    Load:
    4c Split Squat Hold Hold
    Reps:
    Load:
    Reps:
    Load:
    Reps:

    You might also like