TT Weeks 4 -8 Basic Strength + Prep Day 1

Morning Session 1
Squat 3x5 Session 1, Tues 2, Wed rest, Thurs 3, Fri 4, Sat and Sun rest.

Day 3
Morning Session 3
Squat 3x5

Bench

3x5

Deadlift

3 x 5 (1 x 5 Ath)

Overhead Press

3x5

Evening Session 2
SL Bosu Squat 3 Hurdle Hop to Box 3x6 3x2

Power Clean

5x3

Evening Session 4
Nordics Hyp) Bosu Step Up 3 x 8 (6 Athletic 3 x 8 (6)

Landmine Jam e/s) Plyo Press Up to Box Is,Ys,Ts,Ws, Vs

3 x 6 (3 3x6 3x3

Weighted Dips Prone Pull Rollouts on Bosu

3 x 8 (6) 3 x 8 (6) 3x8

S/l RDL

3x6

Scrum Roller Walk 3 x 8 e/s Lateral Plate Slide 3 x 6 e/s

Upright Row Weighted Chin Wtd Sit Up

3 x 8 (6) 3 x 8 (6) 3x8

Day 2
Flexibility and Rest Yoga (DoYogaWithMe.com)

Day 4 + 5
Flexibility and Rest Yoga (DoYogaWithMe.com)

5 day cycle as above, try to stick to it and make sure you rest from weights and eat a lot on the rest days. If you cant commit fully: Mon

Focus on weight progression in the morning sessions, ensure you increase the weight by

TT Weeks 4 -8 Basic Strength + Prep

minimum 2.5kg on squat and deadlift and minimum 1.25kg on presses, EVERY TIME, no excuses. Rest periods Morn: 240s/Eve: 120s