COMPETITION – SQUAT – WK 1/4

Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.

Prep: See whiteboard + calf raises x 20 and slow mountain climber x 10 

A) 2-3 Sets (10 mins)

– Pogos x 20 
– Squat jumps x 5
– Lateral bounds x 5ea
– Snap downs x 5 
– Broad jump 5

B) 3 sets – prioritise the tempo 31X1 (15-20 min)

1- Counterbalance Cyclist squat x 6-8 @31X1 rest 60 
2- Wall push Dead bugs x 8-10ea (slow and controlled) rest 60

C) Tabata 4 mins 20s on / 10s off x 8 rounds – 2 exercises alternating each round
** regress to unweighted wall sit and squats. Have athletes alternate for more wall space

1- Wall sit straight arm plate hold (90 degree knee bend) 
2- Squat jumps

D) stretches for shoulders, glutes, quads and calves