Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 60 secs rest between sets.
Equipment:
- Squat Rack or Smith Machine
- 4 - 5 mini hurdles or something to jump over cushion, weight etc.
- Dumbbells
- Something to raise your feet up onto, weight plates or a 2 x steps
- A box to jump onto
- A bench to put your shoulders on
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Running Drills to warm up
- Hurdle rebounds (3 x 4-5 jumps)
- Squat jumps (3 x 5)
- Depth Spilt Squat (3 x 8 each leg)
- Hip thrusts onto toes (3 x 8)
- ISO Calf push (2 x 3 x 10 secs on 10 secs off) complete both sets on the right leg before moving to the left
Weeks 5 - 8 (Increase weights)
- Running Drills to warm up
- Hurdle rebounds (3 x 4-5 jumps)
- Squat jumps (3 x 4)
- Depth Spilt Squat (4 x 6 each leg)
- Hip thrusts onto toes (4 x 6)
- ISO Calf push (2 x 3 x 10 secs on 10 secs off) complete both sets on the right leg before moving to the left
