Strength training is essential to increase BMD, muscle tissue and CNS tolerance. This in turn helps prevent osteoporosis, arthritis and weight loss. Not to mention that a tough strength workout leaves you feeling pretty sore the next day which as we all know is unfortunately how our clients tend to rate their sessions.
I have included plenty of lower body exercises to get a good growth hormone release. Also we want to still burn as many calories as possible, leg training is one of the easiest ways to do this.
Goals: Core Strength, Functional Strength
Duration: 1 hour
Mats (1 per person)
Jog from meeting place to oval. Have clients run and additional lap once arriving.
Mobility: Knee tuck walk (pull knee to chest on each step), warrior lunge, windmills, push fling
Time clients for 60 secs on each test,
- Crunches or situps
- Body rows on railing
Push and go (upper body):
4 rounds of 60-45-30-15 seconds of the following:
- Body rows
- Elbows tucked pushups
- Jack knifes
- Sprint 50m and jog back
Set up 3 stations60 seconds each station
- Feet up crunch isometric
- Side plank
- Russian twist
Lower body square:
- Set cones in a 10m square.
- Assign a different exercise to each corner.
- Clients will move in a clockwise direction after completing each exercise.
- Start with 10 reps for the first round, then 8, 6, 4 and finally 2.
- Frog squats
- Power lunges
- 1L SLDL
- Sumo squats
Repeat Core attack drill.
Image: David van der Mark