Dynamic Strength Endurance Monday 5-7-2010

Dynamic Strength Endurance Training

Session 1
Dynamic Warm-up
Then:
8×100 yard (90 meters) Sprint
Minimal rest in between
Then:
Overhead Squats +
Band Press-ups
60 seconds per exercise 3 rounds. 60 seconds rest in between rounds.
Then:
Band Overhead Press +
45 meters Bear Crawl +
45 meters Crab Walk
60 seconds per exercise 3 rounds. 60 seconds rest in between rounds.
Then:
Band Straight Legged Deadlifts +
Burpees with foward jumps (aim 45 meters) +
Chicken Walk
60 seconds per exercise 3 rounds. 60 seconds rest in between rounds.
Then:
Press-up Hold with knees to elbows +
Plank hold with knees to elbows +
Plank hold
60 seconds per exercise 3 rounds. 60 seconds rest in between rounds.
Then:
Cool down

Chicken Walk - Image by Jessica Oyhenart

Session 2
Dynamic Warm-up
Then:
8×130 yard (110 meters – length of a football pitch) Sprints
Minimal rest in between
Then:
Partner work with Water Bag and Bodyweight
P1 – Bent Over Row
P2 – Press-ups
60 seconds per exercise. 60 seconds rest. 3 rounds in total.
Then:
P1 – Overhead Press + Overhead Squats
P2 – Burpees
60 seconds per exercise. 60 seconds rest. 3 rounds in total.
Then:
P1 – Power Cleans
P2 – Rest
30 seconds per exercise. Rest as your partner performs the exercise. 6 rounds in total.
Then:
P1 – Zercher Squats
P2 – Rest
60 seconds per exercise. Rest as your partner performs the exercise. 4 rounds in total.
Then:
Supine position Leg hold (few inches of the round) +
Plank Hold
60 seconds per exercise. 60 seconds rest. 3 rounds in total.
Then:
Cool down