Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Strength / Mass / Power / Speed Programs › Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Ru › Re: Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Ru
Hi there, you do either the flag football/games or you do the rowing session, the rowing can be down straight after the full body strength, but I would do the games/flag football at another time, or at least 90 minutes after or before.
The full body power may retain most of the muscle but to be sure you can always do an extra upper body push pull super set at the conclusion of the power workout, say 3 x 8. I would probably do the monday heavier with attempted acceleration say 5 sets of 3 reps @ 80% contrasted with 5 sets of 6 reps in the plyometric exercises whilst the friday workout I would aim for the other end of the spectrum and do 3 sets of 5 reps @60% and 3 x 10 on the plyometrics.
If you do a Beastly on the Wednesday do an extra upper body push pull 4 x 6 on monday and 3 x 8 on friday at the end of the power workout, cheers, go well, ash