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    2013 RRC SC Training Weeks 22-25

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    Riverway S&C Program (masters states / nationals squad) Phase: Competition 1-2 S&C Phase - Power& Endurance Weeks 21 -25 Exercise Run 5mins 15mins Dynamic stretching as per NRCE Speed (Reps per minute) Order Session Rest Sets and Reps Weight Warm Up Control GYM SESSIONS 1 and 2 for the week.

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    2013 RRC SC Training Weeks 22-25

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    api-200307165
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    Riverway S&C Program (masters states / nationals squad) Phase: Competition 1-2 S&C Phase - Power& Endurance Weeks 21 -25 Exercise Run 5mins 15mins Dynamic stretching as per NRCE Speed (Reps per minute) Order Session Rest Sets and Reps Weight Warm Up Control GYM SESSIONS 1 and 2 for the week.

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    2013 rrc sc training weeks 22-25

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    Riverway S&C Program (masters states / nationals squad) Phase: Competition 1-2 S&C Phase - Power& Endurance Weeks 21 -25 Exercise Run 5mins 15mins Dynamic stretching as per NRCE Speed (Reps per minute) Order Session Rest Sets and Reps Weight Warm Up Control GYM SESSIONS 1 and 2 for the week.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views1 page

    2013 RRC SC Training Weeks 22-25

    Uploaded by

    api-200307165
    Riverway S&C Program (masters states / nationals squad) Phase: Competition 1-2 S&C Phase - Power& Endurance Weeks 21 -25 Exercise Run 5mins 15mins Dynamic stretching as per NRCE Speed (Reps per minute) Order Session Rest Sets and Reps Weight Warm Up Control GYM SESSIONS 1 and 2 for the week.

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    Riverway S&C Program (Masters States/Nationals Squad) Program Phase: Competition 1-2 S&C Phase - Power& Endurance Weeks

    21 -25
    Exercise Run 5mins 15mins Dynamic stretching as per NRCE Speed (Reps per minute) Order Session Rest Sets & Reps Weight

    Warm Up

    Control

    GYM SESSIONS 1 & 2 for the Week

    1 2 3 4 5 6 7 8 9 10 11 12 Core

    High Pulls Military Press Front Curl Bent Over Rowing Lateral Dips (Right Hand) Lateral Dips (Left Hand) Squat Bench Press Clean & Press Jack-Knife Crunch Bench Pull (or incline Bench Pull) Back Extensions Front Bridge Side Bridge - Left Side Bridge - Right Warm Down

    Max Reps Max Reps Max Reps Max Reps Max Reps Max Reps Max Reps Max Reps Max Reps Max Reps Max Reps Max Reps

    Control

    10sec 10sec 10sec 10sec 10sec 10sec 10sec 10sec 10sec 10sec 10sec 10sec 60s 60s 60s

    3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 3 x 10secs 2 x 60s 2 x 60s 2 x 60s

    10 - 20kg 10 - 20kg 10 - 20kg 10 - 20kg 10 - 20kg 10 - 20kg 10 - 20kg 10 - 20kg 10 - 20kg Nil 10 - 20kg Nil

    Static and Dynamic stretching as per NRCE

    Control

    NOTES: Keeping the weight the same as the previous phase, the time on each exercise is reduced to 10 seconds during which time the athlete tries to carry out as many repetitions as possible whilst maintaining good technique. At the end of 10 seconds, rest for 10 seconds and repeat so that 3 sets of each excercise are done. Complete all three sets of the one excercise before moving on to the next. This session requires two complete circuits with 10 minutes rest in between.

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