Pre-Season Training

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Hi Ashley,

Has i am a new member is this ok for my pre-season programme

Monday-Heavy back squats 5xSets of 10, 10, 3, 3, 3
Walking Lunges 3xSets of 10 each leg
Step Ups 3xSets of 8 each leg
Good Mornings 4xSets of 8

Heavy Tyre flips
High Pulls inside tyre
Tyre Drag
(All 3Reps x 6Sets in a circuit)

Tuesday-Upper body weights
Seated shoulder press
Upright rows
Latral side raises
Shurgs
Close grip bench press
(All 4xSets of 8-10Reps)

Speed Shuttles
6 markers at 5meters points upto 25meters in total
(eg 5meters back and so on til 25 meters, rest 30 seconds repeat 6 times).

Wednesday- Boxing and upper body weights
Pull ups, Lat Pull downs to chest, Bent over rows
One arm dullbell-rows
(all 4xSets of 8-10 Reps)

Thursday- Rest

Friday- Upper Body Weights
Bench Press
Include Bench Dullbells
Dullbell Flys
Barbell Curls
Dullbell Curls
(All 4xSets of 8-10 Reps)

Speed Session
Pull a 20k sleed for 50m then 40m without sled
(x6 Sets)

Saturday- Steel log step up onto tyre
Tyre Flip
Tyre High Pulls
Tyre Drag
Tyre Pull

Work for 3o second on each station
x6sets
Then shuttle sprints(Same as Tuesday)
Thanks Ewan

[Author]

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