WARRIORS PRE-SEASON TRAINING PROGRAM

STRETCHES/ WARM-UP - 10 SEC HOLD				BALLISTIC/PLYOMETRIC WARM-UP 1 MIN PER EXERCISE
BACK				ROMAN CHAIRS
TRICEPS				JUMPING SQUAT
SHOULDER				X-MEN
SHOULDER ROLLS (FORWARD AND REVERSE) 10/10				SQUAT THRUST/PRESS UP 10/10
ARM CIRCLES (FORWARD AND REVERSE)10/10				HIGH KNEES
HAMS				NECK PLANK
ADDUCTOR				JUMP LUNGE
QUADS				REST PERIOD 90 secs - 4 mins
NECK WORK				STRETCH BETWEEN SETS
PHASE 0NE - POWER
DAY 1	SETS	REPS	1		2	3	4	5
SQUAT	4	4 - 6
STEP UPS (HIGH	2	1 MIN
TRICEP DIPS (BODYWEIGHT)	2	25-30
HANG CLEANS	3	6
SHOULDER PRESS	2	6
BICEP CURLS B.B	2	8
AB ROLLS	2	12
DAY 2	SETS	REPS	1		2	3	4	5
DEADLIFT	4	4 - 6
INCLINE BENCH PRESS B.B	4	4
PULL UP (CHINS	3	5
CLOSE GRIP BENCH	3	5
SEATED LOW ROW	2	8
LOWER BACK EXTENSIONS	3	8
HANGING LEG RAISE	2	10
*ALL EXERCISES TO BE PERFORMED WITH MAXIMUM INDIVIDUAL WEIGHT (after warm up.) EMPHASIS SHOULD BE PLACED UPON THE INDIVIDUALS ABILITY TO LIFT UNDER EXPLOSIVE CONTROL- A SPOTTER WILL BE REQUIRED AS LIFTING TO FAILURE WILL REGULARLY OCCUR Contact Chris (personal trainer/strength and conditioning coach) 0797 111 5828 for advice. Training sessions are £30 per hour-maximum of 3 people per session.