Archive for the ‘strength training for teens’ Category

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5

Here’s a quick look at how we got our athletes Cave Strong(er) in 2019

2019-02-02 06.40.002019-02-01 06.57.01

2019-01-05 07.05.292018-08-13 06.36.49

2018-09-01 05.34.422018-09-03 06.39.48

2019-04-03 06.13.152019-12-22 23.15.45

2019-11-29 10.06.342019-12-30 21.00.21

 

 

 

general warm up (15 minutes)

weight plate orbits x 20 reps

alternating kettlebell swings x 30 reps

weight plate wood choppers x 10/10 reps

double club front swings x 50 reps

specific warm up (5 minutes)

axle floor press set up and light practice

strength (20 minutes)

axle floor press x 5 reps x 5 sets

conditioning/accessory work (1 round)

dumbbell rows x12/12 reps

JM press x 7 reps

Power Wheel rollouts x 10 reps

wrist roller x 10 reps

general warm up (15 minutes)

resistance band vertical pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Power Wheel hand walks x 100 feet

Pendlay rows x 10 reps
specific warm up (5 minutes)

forward sled pull/stone carry set up and light practice
strength (5 rounds)

one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

Zercher sandbag rear lunges x 20 reps

 

general warm up (15 minutes)

rotation push ups x 25 reps

strict pull ups x 10 reps

Zercher sandbag cleans x 10 reps

rear bear crawls x 100 feet

sit ups x 25 reps

specific warm up (5 minutes)

grappler rows/Z press set up and light practice

strength (4 supersets)

one superset = grappler rows x 7 reps + Z press x 7 reps

conditioning/accessory work (2 rounds)

lateral barbarian lunges x 8/8 reps

standing 1 hand Russian flys x 4/4 reps

general warm up (15 minutes)

kettlebell figure 8’s to hold x 30 reps

Sanddune split squats x  12/12 reps

Bulgarian bag snatches x 10 reps

mountain climbers x 80 reps

specific warm  up (5 minutes)

superset set up and practice

strength (4 rounds)

one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps

conditioning/accessory work (2 rounds)

alternating kettlebell rows x 20 reps

barbarian pull overs x 30 reps