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Strength Program – 7 Week OverviewBuild strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload. This block is about:…

PRACTICE – SQUATIntention: Increasing squat depth, Building hip, leg and core strength. Practice days are for learning and practising good technique.Prep: Bike or Rower 2 min, 90/90 hip rotations into…

OLYMPIC LIFTING – SNATCHIntention: shoulder mobility for the snatch position, building leg strength in the OH squatPrep: 20 cal on bike, trigger ball in lat, pec, trap, scap and sub…

COMPETITION – HINGEIntention: Developing speed and power in the hip extension with tempo in the deadlift. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density,…

PRACTICE – UB HORIZONTAL PUSHIntention: Upper body strength! Using a different variation of the bench press and row to increase capacity. Practice days we focus on learning and executing good…

PRACTICE – UNILATERALIntention: Functional single leg/arm work for improved core/back activation, helps correct imbalances and improves posture and stability. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength,…