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(20 DOLLARS FOR 15 TRAINING DAYS OVER 3 WEEKS)
Maximal strength is the foundation for whole slew of sport related qualities. No matter how fast you want to run, or how high you want to jump, the sport specific power you seek does not come out of thin air. Yes, it is true that strength is not the end all be all, but without it, you will be lacking.
The following program is designed to be a straight to the point, three week, five days a week strength block. The block is designed to target both single and double leg strength, as well as upper body pushing and pulling strength. It is nothing “fancy” and is based on solid concepts and method that have used successfully with high level collegiate athletes.
This type of training block can be fit into your own training schedule however you would like. Typically, some sort of introductory phase may preceded this type of block, however this does not have to be the case. For many, three week strength blocks have been successfully weaved in alternation with other more speed-strength (power) related training blocks. Regardless, it is up to the coach and athlete to implement this block into their training the way they see best fit.
For those looking for a longer term strength block, this program is Part I of a two part program. Yet, as you will see, you can take either part and integrate the methods how you like.
What is included?
- 3 weeks, 5 training days a week
- Suggested percentages for loads
- Hyperlinked video demonstrations
- Downloadable pdf
- Suggestion (download the pdf and store it on your phone, it will allow you to access video hyperlinks during training if questions come up)
HOW TO READ
When downloaded, you will get 6 total pages on your pdf. What you will notice is that the program is broken down into 3 different 5 day cycles (1st two pages week one, 2nd two pages week two, and last two pages are week three).
You will see something like below in your pdf. The percentages are derirved from your “maxes”. If you would like to substitute any type of exercise on the card for one you find more favorable, feel free to do such.