STRENGTH TRAINING WEEK 1
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 rep
I & II: 2 x 10-12 reps
STRENGTH TRAINING WEEK 2
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 rep
I & II: 2 x 10-12 reps
STRENGTH TRAINING WEEK 3
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps 1
Plank Pushup V-Sit
STRENGTH TRAINING WEEK 4
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
I & II: 2 x 10-12 reps
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps 1
Plank Pushup
V-Sit
STRENGTH TRAINING WEEK 5
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 rep
STRENGTH TRAINING WEEK 6
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 rep
STRENGTH TRAINING WEEK 7
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 rep
STRENGTH TRAINING WEEK 8
WARM UP
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Drop Squat
Walking Toe Touch
Reverse Lunge
Lateral Lunge
Shoulder Taps
Single Leg Push Up
Lifts
Deadbugs
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
I & II: 2 x 10-12 reps 1 min rest between sets NOVICE I
Run/Walk: 2 x 10-12 reps
STRENGTH TRAINING WEEK 9
Hip Series
WARM UP
Knee To Chest (10 each le
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 rep
Deadlift 3 x 4 Reps Back Squat 3 x 4 Reps Bench Press 3 x 4 Reps
STRENGTH TRAINING WEEK 10
Hip Series
WARM UP
Knee To Chest (10 each le
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 rep
I & II: 2 x 10-12 reps
Deadlift 3 x 4 Reps Back Squat 3 x 4 Reps Bench Press 3 x 4 Reps
STRENGTH TRAINING WEEK 11
1ALL GROUPS
2-
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I WARM UP
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps 1 min rest between sets
Deadlift 3 x 4 Reps Back Squat 3 x 4 Reps
Incline Bench 3 x 4 Reps
Hip Series
Elbow to Knee
Jump Squat
Drop Squat
Ab Twist
STRENGTH TRAINING WEEK 12
Hip Series
WARM UP
Knee To Chest (10 each le
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 rep
I & II: 2 x 10-12 reps
Squat 3 x 4 Reps
Press 3 x 4 Reps
STRENGTH TRAINING WEEK 13
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I WARM UP
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
2 x 12-15 reps
Run/Walk: 2 x 10-12 rep
Novice I & II: 2 x 10-12 reps 1 min rest between sets
Back Squat 3 x 3 Reps
Press 4 x 2 Reps
Hip Bridge
Hip Series
STRENGTH TRAINING WEEK 14
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I WARM UP
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
Run/Walk: 2 x 10-12 rep Novice I & II: 2 x 10-12 reps 1 min rest between sets
Squat 3 x 3 Reps
Press 4 x 2 Reps
Hip Bridge
Hip Series
STRENGTH TRAINING WEEK
15
WARM UP
Knee To Chest (10 each leg)
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Bugs
Deadlift 3 x 2 Reps
Half Squat 3 x 2 Reps
Bench Press 4 x 2 Reps
STRENGTH TRAINING
WEEK 16
WARM UP
Knee To Chest (10 each le
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Back Squat 3 x 2 Reps Bench Press 4 x 2 Reps
STRENGTH TRAINING
WEEK 17
WARM UP
Knee To Chest (10 each le
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Back Squat 3 x 2 Reps Bench Press 4 x 2 Reps