Preseason: Functional Strength & Conditioning – Block 3

WORKOUT

STRENGTH CIRCUIT – 4 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.

• DB Bench Press x 8
• Band Overhead Tricep Extension x 10

MOVEMENT CIRCUIT – 3 Rounds
Complete all exercises in the circuit, with as little rest as possible between exercises, that is 1 round. Complete 3 rounds. Rest 2-3 minutes between rounds.

• DB Hang Clean + Press x 6
• DB Bent Over Row x 6
• Hollow Body Alternating DB Floor Press x 6 (each arm)
• Band Low Row x 6
• Single Arm Alternating Hammer Curls x 6 (each arm)

CORE – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.

• Toe Touches
• Anti-Extension Dead Bug

WORKOUT

This workout is best completed on a track. In total this run is 16 laps (4 miles). 100m = quarter lap, 400m = full lap. No rest between exercises or circuits.

• 800m Jog (6-7 RPE)
• Circuit x 12
  • 100m Sprint (8-9 RPE)
  • 100m Skips (7-8 RPE)
  • 100m Jog (7-8 RPE)
  • 100m Walk (6-7 RPE)
• 800m Jog (6-7 RPE)

RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.

WORKOUT

STRENGTH CIRCUIT:
4 Rounds. 3-5 minutes REST in between the strength circuits. 2-3 warm up rounds with lighter weight before starting the circuit.

• Banded BB Box Squat x 5
• Vertical Jumps x 5

MOVEMENT:
Perform all reps and sets of each movement before moving on to the next (horizontal load).

• Banded BB RDL 3 x 8
• DB Bulgarian Split Squat 3 x 8 (each side)
• Single Leg Box Hamstring Curls 3 x 8 (each side)

FINISHER
Complete 1 round of the following exercises as quickly as possible.

• Bodyweight Squats x 50
• Walking Lunges x 50
• Jump Squats x 50