Fitness and Conditioning - 12 Week Strength Programme for Pre-Season
12 Week Strength Programme for Pre-Season
*Recovery between sets and Repetitions = 90 Seconds*
Weeks 5-8 - Strength Phase
**Recovery between Sets and Repetitions = 3-3 ½; Mins**
Weeks 9-12 - Power Phase
***Recovery between Sets and Repetitions = 4 Minutes***
- The 12 week pre-season strength programme has 3 sessions per week (for a 4 week block). The reps/sets/intensity/recovery must be followed.
| Session | Exercises | Reps | Sets | Intensity (%1 Rep Max) | Pace of Movements | |||
| 1 | Back Squat (BB) | Standing Military Press (DB) | Bent Over Row (DB) | Bench Press (BB) | Wk 1: 12 Wk 2: 10 Wk 3: 10 Wk 4: 12 | 4 4 4 3 | 65% 70% 75% 70% | Slow to Medium |
| 2 | Clean Pull (BB) | Deadlift (BB) | Upright Row (DB) | Nordic Curls/Drops | ||||
| 3 | Seated Military Press (DB) | Bench Press (BB) | Bent Over Row (BB) | Lunges (DB) | ||||
*Recovery between sets and Repetitions = 90 Seconds*
Weeks 5-8 - Strength Phase
| Session | Exercises | Reps | Sets | Intensity (%1 Rep Max) | Pace of Movements | |||
| 1 | Power Clean (BB) | Back Squat (BB) | Bench Press (BB) | Bent Over Row (DB) | Wk5:5 Wk6: 5 Wk7: 5 Wk8: 5 | 4 4 4 4 | 80% 82.5% 85% 82.5% | Slow |
| 2 | Clean Pull (BB) | Push Press (DB) | Deadlift (BB) | Nordic Curls/Drops | ||||
| 3 | Hang Cleans (BB) | Seated Military Press (DB) | Bench Press (BB) | Lunges (DB) | ||||
**Recovery between Sets and Repetitions = 3-3 ½; Mins**
Weeks 9-12 - Power Phase
| Session | Exercises | Reps | Sets | Intensity (%1 Rep Max) | Pace of Movements | |||
| 1 | Power Clean (BB) | Back Squat (BB) | Bench Press (BB) | Bent Over Row (DB) | Wk9: 3 Wk10: 3 Wk11: 3 Wk12:3 | 4 3 3 3 | 87.5% 90% 92.5% 95% | Explosive/Fast |
| 2 | Clean Pull (BB) | Push Press (DB) | Deadlift (BB) | Nordic Curls | ||||
| 3 | Hang Clean (BB) | Seated Military Press (DB) | Bench Press (BB) | Lunges (DB) | ||||
***Recovery between Sets and Repetitions = 4 Minutes***
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