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Fitness and Conditioning 1 of 4
1. 12 Week Strength Programme for Pre-Season
12 Week Strength Programme for Pre-Season
- The 12 week pre-season strength programme has 3 sessions per week (for a 4 week block). The reps/sets/intensity/recovery must be followed.
Weeks 1-4 - Hypertrophy (Size) Phase
| Session | Exercises | Reps | Sets | Intensity (%1 Rep Max) | Pace of Movements | |||
| 1 | Back Squat(BB) | Standing Military Press (DB) | Bent Over Row(DB) | Bench Press(BB) | Wk 1: 12Wk 2: 10Wk 3: 10Wk 4: 12 | 4443 | 65%70%75%70% | Slow to Medium |
| 2 | Clean Pull(BB) | Deadlift(BB) | Upright Row(DB) | Nordic Curls/Drops | ||||
| 3 | Seated Military Press(DB) | Bench Press(BB) | Bent Over Row(BB) | Lunges(DB) |
*Recovery between sets and Repetitions = 90 Seconds*
Weeks 5-8 - Strength Phase
| Session | Exercises | Reps | Sets | Intensity (%1 Rep Max) | Pace of Movements | |||
| 1 | Power Clean(BB) | Back Squat(BB) | Bench Press(BB) | Bent Over Row(DB) | Wk5:5Wk6: 5Wk7: 5Wk8: 5 | 4444 | 80%82.5%85%82.5% | Slow |
| 2 | Clean Pull(BB) | Push Press(DB) | Deadlift(BB) | Nordic Curls/Drops | ||||
| 3 | Hang Cleans(BB) | Seated Military Press (DB) | Bench Press(BB) | Lunges(DB) |
**Recovery between Sets and Repetitions = 3-3 ½; Mins**
Weeks 9-12 - Power Phase
| Session | Exercises | Reps | Sets | Intensity (%1 Rep Max) | Pace of Movements | |||
| 1 | Power Clean(BB) | Back Squat(BB) | Bench Press(BB) | Bent Over Row(DB) | Wk9: 3Wk10: 3Wk11: 3Wk12:3 | 4333 | 87.5%90%92.5%95% | Explosive/Fast |
| 2 | Clean Pull (BB) | Push Press (DB) | Deadlift (BB) | Nordic Curls | ||||
| 3 | Hang Clean(BB) | Seated Military Press (DB) | Bench Press(BB) | Lunges(DB) |
***Recovery between Sets and Repetitions = 4 Minutes***