Max Strength here we come!

This week we will start our two weeks of Max strength for the fall. It was originally scheduled to start on the 24th but due to the Tender Foot Triathlon AND the availability of the High School weight room we have decided to move it up two weeks.

We'll be cutting back on our speed/velocity exercises and adding several max strength exercises.

It should be fun!

Warm‐Up


• 10 min jog
• 5 min jump rope
• 3X20 seconds Step-Taps
Ladder
Drills
(2
 times
 each
 exercise 
X 
10
steps)

• Two steps in each box (both feet)
• Single foot per box
• 2-leg lateral hops
Plyometrics

• 3X6
 Squat
Jump

• 3X6 (on
each
leg)
–
One
leg
vertical
hops

Lower
Body

• 2X6 Squats
• 2X6 Lunges
• 2X6 Step-ups
Upper
Body

• 2X10 Bench press
• 2X10 Dips w/weight
• 2X12 Pull-ups w/weight
Core
Strength

• 2X12 Med ball double pole throws
• 2X12 Each side Russian twists w/ med ball throw
Only for those not doing Yoga:
• 2X12 Prone plank knee extension (physioball)
• 2X12 Supine knee curl (physioball)
Yoga
(Only 
for 
the 
strong
 few...)

1:00 isometric strength, balance and flexibility