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  • #23230
    sexyopenside
    Guest

    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

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