U19 PRE & IN-SEASON
STRENGTH & CONDITIONING
PROGRAMME
Waiver and Release of Liability
(Read Carefully before performing any one of the prescribed tests)
I understand that there are risks involved in participating in any exercise program contained within
this manual. In consideration for being allowed to utilize the information in this manual, I agree that
I will assume the risk and full responsibility for determining the need for medical clearance from my
physician and obtaining such clearance. I agree to waive and release any and all claims, suits, or
related causes of action against the Discovery High Performance Centre and the Sports Science
Institute of South Africa, from any loss, damage, illness or injury that I may suffer or endure when
participating in the sports specific programme contained here in.
General Stretching Guidelines:
The importance of stretching
Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well
documented that there are many potential causes for muscle injuries and these include
both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury
include previous injury, muscle strength imbalances, muscle fatigue, biomechanical
abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility has
been associated with an increase in risk to injury. Furthermore, it has been documented
that flexibility training (stretching), using a variety of techniques, can effectively increase
musculotendinous unit (MTU) range of motion in human subjects. External factors are
factors that could influence leg and arm movements. The trunk needs to support and absorb
these forces in order for the muscles and joints to function and perform in the most
effective, strongest and safest position. The use of flexibility training (regular stretching) as a
means increasing flexibility is widely advocated, and 1) is an important component in the
design of a rehabilitation program following injury or surgery, 2) can possibly alter the risk of
injuries or 3) may alter (improve or reduce) sports performance.
Warm up
The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the
physiological benefits achieved 2) it creates an environment for physical preparation and 3)
the warm-up assists in the mental preparation of the participant.
Physiological Benefits include the following:
1)
2)
An increased core temperature due to the muscles that start producing heat
from an increased physical workload.
An increase in the body temperature to 39 degrees will assist in improving
flexibility up to 20%. This is due to the fact that warm muscles can contract and
relax more quickly (improved speed and efficiency of contraction and relaxation),
is more elastic and therefore decreases the risk of injury.
The warm up should include dynamic stretching. During dynamic stretching, the limb is
moved (usually rapidly) to the end of its ROM where the stretch sensation is felt, either
passively by the clinician or actively by the subjects themselves.
Cool down
The cool down session is done at the end of the session or after the competition. The cool
down session is used to return the body to normal and to return the heart rate to resting.
The cool down session would comprise mainly of static stretching. Static (also referred to as
slow or passive stretching) is the most common method of stretching that is used by
athletes, coaches and therapists.
Football, or Soccer, is a world-wide sport spanning every continent. Its popularity within the
young populations of many countries is clearly evident. Thus there has been a trend of
increasing scientific evidence of the effects of “complimentary and /or cross training”.
Christou et al. examined the effects of a progressive resistance training program, in addition
to soccer training, on the physical capacities of male adolescents. They implemented a 16
week training programme by engaging a group of adolescent football players and compared
the results of the investigation to results of a another two groups of adolescents (one group
performed only football training, while the other group acted as a “control” group and did
no structured exercise). Pre-tests were conducted on the adolescent’s upper and lower
body strength, agility, explosive power and speed. The researchers concluded that soccer
training alone improves the maximal strength and agility of the lower limbs more than what
is gained through normal growth. The addition of resistance training, however, improves
maximal strength of the upper and the lower body, vertical jump height and 30-m speed
more than soccer training alone. Thus, the combination of soccer and resistance training
could be used for an overall development of the physical capacities of young players. 1
Kotzamanidis et al. set out to determine the effects of a combined high-intensity strength
and speed training programme on running and jump ability of soccer players. Pre-tests were
conducted to establish the players’ vertical jump performance (squat jump,
countermovement jump, and drop jump). The 30-meter dash and 1 repetition maximum
(1RM) tests were used for running speed and strength evaluation respectively. Through
their investigation the researchers found that the application of a combination of a
resistance and speed training programme improved the players’ performance far more in
terms of the 30-metre dash, squat jump, and countermovement jump. They therefore
concluded that “the combined resistance and running-speed program provides better
results than the conventional resistance training, regarding the power performance of
soccer players”.2
As previously stated, the amount of football-related research involving the effects of
strength training on the effects of football performance is vast. The studies mentioned
above show the benefit of an implication of strength-based training into the football
training programme1. A combination of a speed training programme in conjunction with this
has been shown to have an even greater effect on performance.2 Therefore, included in this
package is a detailed strength, stability, mobility and speed training programme that should
be used to supplement your football-specific training components.
Soccer is the world’s most followed sport and this holds true in South Africa. A case study
that we recently presented at the South Africa Sports Medicine Association conference
showed that our average soccer player is the size of the smallest player competing in the
English Premier league. Further adding to this, in a study done by Durandt et al, they
showed that our soccer players are smaller, weaker and less fit then the national level
hockey players. Bearing this in mind it is no doubt that strength and conditioning is a crucial
part of all soccer players training routines. We have therefore developed a soccer specific
training programme for various age groups, U13, U17 and open.
1
CHRISTOU, MARIOS; SMILIOS, ILIAS; SOTIROPOULOS, KONSTANTINOS; VOLAKLIS,
KONSTANTINOS; PILIANIDIS, THEOFILOS; TOKMAKIDIS, SAVVAS P, Effects of Resistance
Training on the Physical Capacities of Adolescent Soccer Players, Journal of Strength &
Conditioning Research: November 2006
2
KOTZAMANIDIS, CHRISTOS; CHATZOPOULOS, DIMITRIS; MICHAILIDIS, CHARALAMBOS;
PAPAIAKOVOU, GIORGOS; PATIKAS, DIMITRIS, The Effect of A Combined High-Intensity
Strength and Speed Training Program on the Running and Jumping Ability of Soccer Players,
Journal of Strength & Conditioning Research: May 2005
STATIC STRETCHES
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CALF
HAMSTRINGS
HIP FLEXOR
GROIN
PIRIFORMIS
LAT STRETCH
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CHEST
LOWER BACK
TRICEP
NECK
DYNAMIC STRETCHES
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CALVES
HAMSTRINGS
ABDUCTORS & ADDUCTORS
GROIN
CHEST
SHOULDERS
1
15- 30 sec
1
15- 30 sec
NECK
SELF MYOFASCIAL RELEASE
(Lower Body)
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
SMR or ‘Foam rolling’ should be performed prior to training. Each
movement should be performed for the duration of 20s. The
movement should be held for an additional 10s on ‘trigger points’.
LOWER BACK
HAMSTRINGS
ITB
QUADRICEPS
GLUTES
CALVES
1
15- 30 sec
SELF MYOFASCIAL RELEASE
(Upper Body)
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
SMR or ‘Foam rolling’ should be performed prior to training. Each
movement should be performed for the duration of 20s. The
movement should be held for an additional 10s on ‘trigger points’.
LOWER BACK
UPPER BACK
CERVICAL SPINE
SHOULDER
LATS
CHEST
1
15- 30 sec
Weekly Training Schedules:
Phase One: Off Season
Phase 1A: 1st November – December 1st (4 weeks)
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Session
Back and Shoulders 1
Legs 1 & LBP
Rest
Chest and Arms 1
Legs 1 & LBP
Rest
Rest
Phase 1B: 2nd December – 5th January (5 weeks)
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Session
Upper Body 1
Legs 2 & LBP
Core 1
Upper Body 1
Legs 2 & LBP
Rest
Rest
Phase 1C: 6th January – 10th February (5 weeks)
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Session
Medicine Ball and
Upper Body 1
Legs 3 & LBP
Core and Cardio
Medicine Ball and
Upper Body 2
Legs 3 & LBP
Core and Cardio 2
Rest
CHEST AND ARMS 1
Exercise
PELVIC TILTS
Sets & Reps
% RM
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
PELVIC TILTS ON ALL FOURS
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
DOUBLE FOOT BRIDGES
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
SUPERMANS
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
BARBELL BENCH PRESS
Week 1: 3 x 10
65
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
ALTERNATING INCLINE DUMBELL PRESS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
EZ BAR CURLS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
CABLE CROSS OVERS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
STANDING HAMMER CURLS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
TRICEP ROPE EXTENSIONS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
LEGS 1
Exercise
PIKE TO STRIDER
Sets & Reps
% RM
Week 1: 20
BW
Week 2: 20
BW
Week 3: 20
BW
Week 4: Rest
HIP TO HAMSTRING
Week 1: 20
BW
Week 2: 20
BW
Week 3: 20
BW
Week 4: Rest
BIRD DOG
Week 1: 20
BW
Week 2: 20
BW
Week 3: 20
BW
Week 4: Rest
SINGLE LEG STABILITY SQUATS
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
DUMBBELL LUNGES
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
PRONE HAMSTRING CURLS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
LEG PRESS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
BENCH KNEE DRIVE
STANDING CALF RAISES
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
BW
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
BW
BACK AND SHOULDERS 1
Exercise
PELVIC TILTS
Sets & Reps
% RM
Week 1: 2 x 12
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
PELVIC TILTS ON ALL FOURS
Week 1: 2 x 12
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
DOUBLE FOOT BRIDGES
Week 1: 2 x 12
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
SUPERMANS
Week 1: 3 x 10
BW
Week 2: 3 x 12
BW
Week 3: 4 x 10
BW
Week 4: Rest
DUMBBELL SHOULDER PRESS
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
BENT OVER BARBELL ROW
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
DUMBBELL LATERAL RAISES
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
LATISSIMUS DORSI PULL DOWN
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
WEIGHT PLATE FRONTAL RAISE
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
SINGLE ARM DUMBBELL ROW
Week 1: 3 x 10
70
Week 2: 3 x 12
65
Week 3: 4 x 10
70
Week 4: Rest
LEGS 2
Exercise
PIKE TO STRIDER
Sets & Reps
% RM
Week 5: 20
BW
Week 6: 20
BW
Week 7: 20
BW
Week 8: 20
BW
Week 9: Rest
HIP TO HAMSTRING
Week 5: 20
BW
Week 6: 20
BW
Week 7: 20
BW
Week 8: 20
BW
Week 9: Rest
BIRD DOG
Week 5: 20
BW
Week 6: 20
BW
Week 7: 20
BW
Week 8: 20
BW
Week 9: Rest
BARBELL SQUATS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
Week 9: Rest
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
LEG PRESS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
HAMSTRING CURLS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
CABLE ABDUCTION
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
CABLE ADDUCTION
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
NORDIC LEANS
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
DUMBBELL ALTERNATING LUNGES
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
SINGLE LEG HALF SQUATS ON AIREX
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
SINGLE LEG BALANCE WITH DUMBBELL PICKUP ON AIREX
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
Week 9: Rest
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
LOWER BODY PROPRIOCEPTION
Exercise
Sets & Reps
% RM
1 MINUTE PER FOOT
BW
SINGLE LEG HALF SQUATS ON BOSU
10 PER LEG
BW
SINGLE LEG HOPS OVER ROPE ON FLOOR
1 MINUTE PER FOOT
BW
SINGLE LEG AIREX BALANCE



Toes pointing forward
Toes pointing inward
Toes pointing outward
UPPER BODY 1
Exercise
PUSH UPS ON REVERSE BOSU BALL
Sets & Reps
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
% RM
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
BODY WEIGHT BENCH PULL (SMITH MACHINE)
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
ALTERNATING DUMBBELL CHEST PRESS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
SINGLE ARM ROW (LEG EXTENDED)
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
Week 9: Rest
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
SHOULDER COMBO
LATERAL RAISES AND WEIGHT PLATE FRONTAL RAISES
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
EZ BAR CURL
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
SINGLE LEG BRIDGE WITH OPPOSITE HIP FLEXION AND CYCLE
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
PEZZI KNEE TUCKS (SIDE TUCKS)
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
UPPER BODY 2
Exercise
DUMBBELL SHOULDER PRESS
Sets & Reps
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
% RM
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
FURY ROWS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
UNDERHAND PULL UPS
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
SEATED ROWS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
Week 9: Rest
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
CABLE CROSS OVERS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
Week 9: Rest
SUPERSET
TRICEP ROPE EXTENSIONS & DIPS
Week 5: 10;10;8
Week 6: 10;8;8;6
Week 7: 10;8;6;6
Week 8: 8;8;6;6
Week 9: Rest
70;70;75
70;75;75;80
70;75;80;80
75;75;80;80
CORE 1
Exercise
PELVIC TILTS
Sets & Reps
% RM
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
SINGLE LEG BRIDGE WITH LEG EXTENDED
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
CONTRALATERAL CRUNCH AND HOLD
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
SUPERMANS
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
GLUTE KICK BACKS
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
PLANK (1 MINUTE)
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
CRAB WALKS (FORWARD/BACKWARD, RIGHT/LEFT)
Week 5: 10;10;8
BW
Week 6: 10;8;8;6
BW
Week 7: 10;8;6;6
BW
Week 8: 8;8;6;6
BW
Week 9: Rest
PEZZI KNEE TUCKS (1 MINUTE)
Week 5: 1 minute
BW
Week 6: 1 minute
BW
Week 7: 1 minute
BW
Week 8: 1 minute
BW
Week 9: Rest
CYCLE ABS (1 MINUTE)
Week 5: 1 minute
BW
Week 6: 1 minute
BW
Week 7: 1 minute
BW
Week 8: 1 minute
BW
Week 9: Rest
ANKLE TAPS (1 MINUTE)
Week 5: 1 minute
BW
Week 6: 1 minute
BW
Week 7: 1 minute
BW
Week 8: 1 minute
BW
Week 9: Rest
LEGS 3
Exercise
PIKE TO STRIDER
Sets & Reps
% RM
Week 10: 20
BW
Week 11: 20
BW
Week 12: 20
BW
Week 13: 20
BW
Week 14: Rest
QUAD TO HAMSTRING
Week 10: 20
BW
Week 11: 20
BW
Week 12: 20
BW
Week 13: 20
BW
Week 14: Rest
BIRD DOG
Week 10: 20
BW
Week 11: 20
BW
Week 12: 20
BW
Week 13: 20
BW
Week 14: Rest
BARBELL SQUATS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
BENT LEG DEAD LIFTS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
PRONE ECCENTRIC HAMSTRING CURLS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
(Curl the weight up as per normal, and then lower the weight as
slow as possible: e.g. 2 seconds up, 5 seconds down)
CABLE HIP FLEXION
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
NORDIC LEANS
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
CONCENTRIC HAMSTRING CURLS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
(Curl the weight as per normal)
MEDICINE BALL AND UPPER BODY 1
Exercise
MEDICINE BALL TRUNK ROTATIONS WITH WALL THROWS
Sets & Reps
% RM
Week 10: 2 x 8
5KG
Week 11: 3x 6
5KG
Week 12: 3 x 8
5KG
Week 13: 3 x 8
5KG
Week 14 : Rest
MEDICINE BALL SLAMS
Week 10: 2 x 8
5KG
Week 11: 3x 6
5KG
Week 12: 3 x 8
5KG
Week 13: 3 x 8
5KG
Week 14 : Rest
MEDICINE BALL CHEST PASS
Week 10: 2 x 8
5KG
Week 11: 3x 6
5KG
Week 12: 3 x 8
5KG
Week 13: 3 x 8
5KG
Week 14 : Rest
PUSH UP WITH ROTATION
Week 10: 2 x 8
BW
Week 11: 3x 6
BW
Week 12: 3 x 8
BW
Week 13: 3 x 8
BW
Week 14 : Rest
UNDERHAND PULL UPS
Week 10: 2 x 8
BW
Week 11: 3x 6
BW
Week 12: 3 x 8
BW
Week 13: 3 x 8
BW
Week 14 : Rest
BENT OVER ROWS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
CABLE FLYS (SUPIINE)
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
LATISSIMUS DORSI PULL DOWNS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14: Rest
PLANK ON PEZZI BALL
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
MEDICINE BALL & UPPER BODY 2
Exercise
SIT UP WITH OVERHEAD MEDICINE BALL THROW
Sets & Reps
% RM
Week 10: 2 x 8
3KG
Week 11: 3x 6
3KG
Week 12: 3 x 8
3KG
Week 13: 3 x 8
3KG
Week 14 : Rest
MEDICINE BALL SIDE THROWS FROM V-POSITION
Week 10: 2 x 8
3KG
Week 11: 3x 6
3KG
Week 12: 3 x 8
3KG
Week 13: 3 x 8
3KG
Week 14 : Rest
MEDICINE BALL
Week 10: 2 x 8
5KG
Week 11: 3x 6
5KG
Week 12: 3 x 8
5KG
Week 13: 3 x 8
5KG
Week 14 : Rest
PUSH UP ON PEZZI
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14 : Res
SINGLE ARM CABLE ROWS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14 : Rest
INCLINE CHEST PRESS MACHINE
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14 : Rest
SHOULDER PRESS MACHINE
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14 : Rest
EZ BAR CURLS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14 : Rest
TRICEP ROPE EXTENSIONS
Week 10: 10;8;8
70;75;75
Week 11: 10;8;8;6
70;75;75;80
Week 12: 8;8;6;6
75;75;80;80
Week 13: 8;8;6;6
75;75;80;80
Week 14 : Rest
CORE AND CARDIO 1
Exercise
PELVIC TILTS
Sets & Reps
% RM
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
SINGLE LEG BRIDGE
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
PEZZI KNEE TUCJS
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
PEZZI PIKES
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
CONTRALATERAL CRUNCH
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
PLANK ON PEZZI WITH MOUNTAIN CLIMBERS
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
SIDE PLANK
1 MINUTE TOTAL (30
SECONDS PER SIDE)
PLANK UP AND DOWNS
1 MINUTE
BW
AB COMBO
2 MINUTES TOTAL (1
MINUTE PER SIDE)
BW
2000M
LEVEL 10
CRUNCHES AND CYCLE ABS
ROWING
CORE AND CARDIO 2
Exercise
PELVIC TILTS
Sets & Reps
% RM
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
SINGLE LEG BRIDGE
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
CONTRALATERAL CRUNCH
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
BW
Week 14: Rest
GLUTE KICK BACKS
Week 10: 10;8;8
75;80;80
Week 11: 10;8;8;6
75;80;85
Week 12: 8;8;6;6
80;80;85;85
Week 13: 8;8;6;6
Week 14: Rest
BACK EXTENSIONS
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
Week 12: 8;8;6;6
Week 13: 8;8;6;6
Week 14: Rest
SHOULDER STEP UPS
(1 MINUTE)
BW
STIR THE POT ON PEZZI
(1 MINUTE)
BW
10M
THERABAND
(ROTATE ELBOWS CLOCKWISE FOR 10 REPS, THEN ANTI-CLOCKWISE.
PERFORM FOR 1 MINUTE)
CRAB WALKS (FORWARD/BACKWARD, RIGHT/LEFT)
PLANK ON PEZZI WITH MOUNTAIN CLIMBERS
Week 10: 10;8;8
BW
Week 11: 10;8;8;6
BW
Week 12: 8;8;6;6
BW
Week 13: 8;8;6;6
Week 14: Rest
CYCLE PROGRESSION



3 MINUTES @ LEVEL5, RPM 70
12 MINUTE BRACKET – 1 MINUTE@ LEVEL 9, RPM 90 FOLLOWED
BY 1 MINUTE @ LEVEL 6, RPM 80 (6 TIMES)
5 MINUTES @ LEVEL 7, RPM 80