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Weekly Strength and Conditioning Plan

The document outlines a 7-day weekly workout plan that focuses on different fitness components each day: strength on Saturday, cardio and agility on Sunday, active recovery and mobility on Monday, power on Tuesday, conditioning on Wednesday, endurance on Thursday, and rest and recovery on Friday. Each day includes morning and afternoon workout sessions targeting the specific component through exercises like squats, deadlifts, bench press, interval running, agility drills, box jumps, and long-distance running.

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Chaise Harris
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97 views1 page

Weekly Strength and Conditioning Plan

The document outlines a 7-day weekly workout plan that focuses on different fitness components each day: strength on Saturday, cardio and agility on Sunday, active recovery and mobility on Monday, power on Tuesday, conditioning on Wednesday, endurance on Thursday, and rest and recovery on Friday. Each day includes morning and afternoon workout sessions targeting the specific component through exercises like squats, deadlifts, bench press, interval running, agility drills, box jumps, and long-distance running.

Uploaded by

Chaise Harris
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Day 1: Strength Day 2: Cardio and Day 3: Active Day 4: Power and Day 5: Day 6: Day 7: Rest and

Training Agility Recovery and Explosiveness Conditioning Endurance Recovery


(Saturday) (Sunday) Mobility (Tuesday) (Wednesday) (Thursday) (Friday)
(Monday)

MORNING: MORNING: MORNING: MORNING: MORNING: MORNING: Focus on restorative


Squats: 4 sets x 8-10 Interval Running: 5 Pilates: 35 minutes Box Jumps: 4 sets x Burpees: 3 sets x 15 Long-Distance Run: activities like
reps sets x 400 meters (1 focusing on 8 reps reps 5km at a moderate walking, stretching,
Deadlifts: 4 sets x 8- lap around a track) flexibility, mobility, Medicine Ball Mountain Climbers: pace. and foam rolling.
10 reps with 1-minute rest and core strength Throws: 3 sets x 10 3 sets x 20 reps . Allow your body to
Bench Press: 3 sets x between sets Foam Rolling: Spend reps (chest passes, Kettlebell Swings: 3 recover from the
8-10 reps 20 minutes targeting overhead throws, sets x 15 reps week's workouts.
Incline Dumbbells: 3 AFTERNOON: major muscle groups rotational throws) Battle Ropes: 3 sets
sets x 6-8 reps Agility Drills: to release tension Power Cleans: 4 sets x 30 seconds
Dumbbell Lunges: 3 Shuttle Runs: 4 sets and improve x 6 reps Stair Climbing: 5
sets x 10 reps each x 5 reps mobility Plyometric Push- sets x 2 minutes
leg Ladder Drills: 3 sets Ups: 3 sets x 10 reps
Plank: 3 sets x 30-60 x 6 drills (e.g., side AFTERNOON: Sled Pushes or
seconds shuffles, high knees, Light Cardio: 25
quick feet) minutes of easy AFTERNOON:
Jump Rope: 3 sets x jogging or cycling. Sprints: 5 sets x 50
2 minutes meters

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