Table 2: Seven week training programme.
| Week 1 | Session 1 | Session 2 | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | ||
| 1 | Back squats | 3 | 12 | 2 min | Load recorded individually for each exercise. Progression monitored by qualified strength and conditioning coach |
1 | Push ups (loaded if needed) | 3 | 12 | 1 min | |||||
| 2 | Standing shoulder presses | 3 | 12 | 2 min | 2 | Isometric squats | 3 | 30 sec | 1 min | ||||||
| 3 | Lunges | 3 | 12 (6 each leg) | 1 min 30 sec | 3 | Pull ups (assisted if needed) | 3 | 8-10 | 2 min | ||||||
| 4 | Bent over rows | 3 | 12 | 1 min 30 sec | 4 | Isometric legs hold off the ground | 3 | 30 sec | 1 min | ||||||
| 5 | Planks | 3 | 45 sec | 45 s | 5 | Triceps dips | 3 | 12 | 2 min | ||||||
| 6 | Push ups | 3 | 12 | 45 s | 6 | Dorsal raises | 3 | 15 | 1 min | ||||||
| 7 | Sit ups | 3 | 12 | 30 s | 7 | SL balance with eyes closed | 3 | 30 sec each leg | 1 min | ||||||
| Week 2 | Session 3 | Session 4 | |||||||||||||
| Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | ||
| 1 | Back squats | 3 | 10 | 2-3 min | 1 | Hand stands | 3 | 12 | 2 min | ||||||
| 2 | SL shoulder presses | 3 | 10 (5 each leg) | 2 min | 2 | Walking lunges | 3 | 8 each leg | 2 min | ||||||
| 3 | Step ups | 3 | 10 (5 each leg) | 2-3 min | 3 | Pull ups (assisted if needed) | 3 | 8-10 | 2 min | ||||||
| 4 | Body rows | 3 | 10 | 2-3 min | 4 | Calf raises | 3 | 12 | 2 min | ||||||
| 5 | Superman | 3 | 30 sec each side | 1 min | 5 | Mountain climbers | 3 | 10 | 2 min | ||||||
| 6 | SL good morning | 3 | 8 each leg | 1 min | 6 | Side planks | 3 | 30 sec each side | 1 min | ||||||
| 7 | Abs with MB throws | 3 | 15 | 2 min | 7 | Sit ups | 3 | 15 | 2 min | ||||||
| Week 3 | Session 5 | Session 6 | |||||||||||||
| Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | ||
| 1 | Back squats | 3 | 8 | 2-3 min | 1 | Forward rolls with a jump | 3 | 8 | 2 min | ||||||
| 2 | Shoulder raises with theraband | 3 | 15 | 2 min | 2 | Med ball backward lunges | 3 | 8 each leg | 2 min | ||||||
| 3 | Lateral lunges | 3 | 8 each side | 2 min | 3 | Pull ups (assisted if needed) | 3 | 8-10 | 2 min | ||||||
| 4 | SL balance & catch | 3 | 10 each side | 1 min | 4 | One exercise of choice | 3 | ||||||||
| 5 | MB twist throws | 3 | 16 (8 each side | 2 min | 5 | Burpees | 3 | 8 | 2 min | ||||||
| 6 | Press, rotate & push | 3 | 8 | 1 min | 6 | Sit ups | 3 | 15 | 2 min | ||||||
| 7 | SB jacknives | 3 | 15 | 1 min | 7 | SL balance with eyes closed | 3 | 30 sec each leg | 1 min | ||||||
| Week 4 | Session 7 | Session 8 | |||||||||||||
| Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | ||
| 1 | Back squats | 3 | 6 | 2-3 min | 1 | Push ups (loaded if needed) | 3 | 8 | 2 min | ||||||
| 2 | Cable rows | 3 | 6 | 2-3 min | 2 | Unloaded squat jumps | 3 | 10 | 2 min | ||||||
| 3 | Speed lunges | 3 | 10 (5 each leg) | 2 min | 3 | Pull ups (assisted if needed) | 3 | 8-10 | 2 min | ||||||
| 4 | Body rows | 3 | 10 | 2 min | 4 | Explosive med ball passes against wall | 3 | 8 | 2 min | ||||||
| 5 | Overhead squats | 3 | Technique focus | 5 | One exercise of choice | 3 | |||||||||
| 6 | Lateral step ups | 3 | 8 each side | 2 min | 6 | Dorsal raises | 3 | 20 | 1 min | ||||||
| 7 | Roll outs | 3 | 10 | 30s | 7 | Hanging leg raises | 3 | 15 | 2 min | ||||||
| Week 5 | Session 9 | Session 10 | |||||||||||||
| Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | ||
| 1 | Jump squats | 3 | 6 | 2-3 min | 1 | Push ups (loaded if needed) | 3 | 12 | 2 min | ||||||
| 2 | Straight arm pull downs | 3 | 12 (5 each arm) | 1-2 min | 2 | Isometric squats | 3 | 30 sec | 1 min | ||||||
| 3 | Speed lunges | 3 | 12 (6 each leg) | 2-3 min | 3 | Pull ups (assisted if needed) | 3 | 8-10 | 2 min | ||||||
| 4 | Body rows | 3 | 10 | 2 min | 4 | Isometric legs hold off the ground | 3 | 30 sec | 30 sec | ||||||
| 5 | Russian twists | 3 | 20 | 1-2 min | 5 | Triceps dips | 3 | 12 | 2 min | ||||||
| 6 | Planks | 3 | 45 sec | 1 | 6 | Dorsal raises | 3 | 15 | 1 min | ||||||
| 7 | Hanging | 3 | 30 sec | 1 min | 7 | SL balance with eyes closed | 3 | 30 sec each leg | 1 min | ||||||
| Week 6 | Session 11 | Session 12 | |||||||||||||
| Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | ||
| 1 | Jump squats | 3 | 12 | 2 min | 1 | Push ups (loaded if needed) | 3 | 12 | 1 min | ||||||
| 2 | 45 degree cable rows | 3 | 12 (6 each arm) | 2 min | 2 | Explosive calf raises | 3 | 12 | 2 min | ||||||
| 3 | Walking lunges | 3 | 10 (5 each leg) | 2-3 min | 3 | Pull ups (assisted if needed) | 3 | 8-10 | 2 min | ||||||
| 4 | Push ups | 3 | 12 | 2 min | 4 | Mountain climbers | 3 | 10 | 1 min | ||||||
| 5 | Superman | 3 | 30 sec each side | 1 min | 5 | Push ups | 3 | 12 | 2 min | ||||||
| 6 | Hamstring bounce backs | 3 | 8 | 2 min | 6 | Side planks | 3 | 30 sec each side | 1 min | ||||||
| 7 | V-ups | 3 | 15 | 1 min | 7 | Normal sit ups | 3 | 20 | 2 min | ||||||
| Week 7 | Session 13 | Session 14 | |||||||||||||
| Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | Exercise | Sets | Reps/Time | Rest | Set 1 load | Set 2 load | Set 3 load | ||
| 1 | Jump squats | 3 | 8 | 2-3 min | 1 | Forward rolls with a jump | 3 | 8 | 2 min | ||||||
| 2 | Shoulder raises with theraband | 3 | 15 | 1-2 min | 2 | Med ball backward lunges | 3 | 8 each leg | 2 min | ||||||
| 3 | Standing jumps | 3 | 5 | 2 min | 3 | Pull ups (assisted if needed) | 3 | 8-10 | 2 min | ||||||
| 4 | Body rows | 3 | 10 | 2 min | 4 | One exercise of choice | 3 | ||||||||
| 5 | Cable twists | 3 | 16 (8 each side) | 2 | 5 | Burpees | 3 | 8 | 2 min | ||||||
| 6 | Supine bridges (each leg) | 3 | 40 sec | 1 min | 6 | Normal sit ups | 3 | 20 | 2 min | ||||||
| 7 | SL balance & catch | 3 | 8 each side | 1 min | 7 | SL balance with eyes closed | 3 | 45 sec each leg | 1 min | ||||||
Prior to all sessions a 10 minute dynamic warm up to be completed.