The pre-season strength programme has 3 sessions (Pull, Push and Legs). Players should complete each session once a week (totalling 3 sessions per week). Click onto the underlined words to hyperlink to a video of the technique. The order of the sessions does not matter, however here are some guidelines for undertaking the programme.

The reps/sets/intensity/recovery must be followed.

Period of Endurance Training - 4 weeks

*Session*	*Exercises*	*Reps*	*Sets*	*Intensity (%1 Rep Max)*
Pull Session	Power Clean(BB)	Lat Pull Down(Machine)	High Pull(DB)	Alternate Arm Bent Over Row(DB)	Pull Ups(body weight)	15	3	50%(Variable Pace)
Push Session	Bench Press(DB)	Parallel Press(DB)	Seated Dumb Bell Curls	Push Press(BB)	Tricep Dips (body weight)	15	3
Legs	Front Squats(BB)	Lunges(DB)	Leg Press(Machine)	Step-Ups(DB)	Floor Wipers	15	3

*Recovery between sets and Repetitions = 1Minute*

Period of Hypertrophy Training - 4 weeks

*Session*	*Exercises*	*Reps*	*Sets*	*Intensity (%1 Rep Max)*
Pull Session	Power Clean(BB)	Lat Pull Down(Machine)	High Pull(DB)	Single Arm Bent Over Rows(DB)	Pull Ups(body weight)	8-12	4	60-80%(Slow to medium paced movements)
Push Session	Bench Press(BB)	Parallel Press(DB)	Seated Dumb Bell Curls	Push Press(BB)	Tricep Dips (body weight)	8-12	4
Legs	Back Squats(BB)	Lunges(DB)	Deadlift(BB)	Leg Press(Machine)	Floor Wipers	8-12	4

*Recovery between sets and Repetitions = 2 Minutes*

Period of Strength Training - 4 Weeks

*Session*	*Exercises*	*Reps*	*Sets*	*Intensity (%1 Rep Max)*
Pull Session	Power Cleans(BB)	Snatch(DB)	Lat Pull Down (Machine)	Single Arm Bent Over Rows(DB)	Pull Ups(BW)	4-6	4	80-90%
Push Session	Incline Bench Press(BB)	Push Jerk(BB)	Standing Bicep Curls (DB)	Standing Military Press(BB)	Single Arm Tricep Extension (DB)	4-6	4
Legs	Back Squats(BB)	Lunges(DB)	Deadlift(BB)	Leg Press (Machine)	Medicine Ball Sit-Ups	4-6	4

*Recovery between sets and Repetitions = 3 Minutes*