Home Phase 3 - Advanced
When I was a kid I really enjoyed riding the luge in Rotorua, NZ. Every time you went, they made you ride down the beginner track before taking on the advanced track, no matter how times you had been. Consider this phase the Rotorua luge. These exercises are designed with the assumption that your tissues are ready for the load and your experience puts you in perfect standing to tackle some high impact, technically challenging exercises. That'll do, into it. We start off with a lengthy mobility-based warm up before hitting the good stuff. The first superset combines some intense plyo, specific for the demands of SCC. Superset 2 is pure strength, ease into these ones and progress as tolerated. Job done. Onto a quick fire core circuit and you will be primed for September. I would save this program for your last 4-8 weeks of training, not including a well-deserved taper week (or 2 if you are like me).
Equipment Skip Rope, Chair, Band, Weights (water container)
Commitment 1-2 sessions per week
Session Duration Approx 45 mins
Block Duration 4-12 weeks
Safety first Indulge me right here