Contact us: Sikastrength@gmail.

com
Session 1
ExerciseGoblet Squats +
Tempo Sets Reps Load Link to video Link to video
Wallsquat Hold
Handstand Hold Shoulder 5 12+60secs (3,3,3,0), BW https://www.youtube.com/watch?v=L1KJuxaV7Ds https://www.youtube.com/watch?v=-0Q7Lds7B8A
Taps
+ Side Plank Lateral Leg 5 8+20es BW, BW
AHAP on GBH, BW for https://youtu.be/sposDXWEB0A?t=21 https://www.youtube.com/watch?v=r8WwpGQlq7U
Raises 4 60secs es, 10 es SPLLR's https://www.youtube.com/watch?v=3NXv0Nany-Q https://www.youtube.com/watch?v=Lei7TEAujaQ
Active Hang from Bar 5 30secs https://www.youtube.com/watch?v=HoE-C85ZlCE

Session 2
Exercise
Squats + Frontfoot Raised Sets Reps Load Link to video Link to video
Split
V-Ups Squats
+ Nordic Hamstring 8 20+12es BW, BW https://www.youtube.com/watch?v=85M0mZSt15w https://www.youtube.com/watch?v=IG1UOF2lark
Curls
Russian Twists + Flutter 5 12+6 https://www.youtube.com/watch?v=7UVgs18Y1P4 https://www.youtube.com/watch?v=YQu-SotpRZY
Kicks
Sotts Press with 5 20es+40es 20kg, BW https://www.youtube.com/watch?v=JyUqwkVpsi8 https://www.youtube.com/watch?v=ANVdMDaYRts
broomstick/barbell 5 8 https://www.youtube.com/watch?v=eJ9MLnNV6FY

Session 3
Exercise Pistols + Korean Sets
Assisted Reps Load Link to video Link to video
Dips
Prone Back Extensions + 6 6el+10 BW minus 30%, BW https://www.youtube.com/watch?v=KZP4hOK_U0g https://www.youtube.com/watch?v=c3ZGl4pAwZ4
Prone
+ Back
Banded Extension Glute
Quadruped Hold 5 10+1min BW, BW https://www.youtube.com/watch?v=cIYeKqLqVVs https://www.youtube.com/watch?v=cIYeKqLqVVs
Extensions
Sigle Leg RDL with heavy 5 30secs es, 12 es https://www.youtube.com/watch?v=wPM8icPu6H8 https://www.youtube.com/watch?v=tn0kDUMZ9xA
object 5 8el something heavy https://www.youtube.com/watch?v=ZZF7uryLExw

Session 4
Exercise Squat with Heavy Sets
Overhead Reps Loadnot to drop it on
sure Link to video Link to video
Object
Quad Nordics + Frontrack 6 4 yourself) https://www.youtube.com/watch?v=pn8mqlG0nkE
ReverseGoodmornings
Banded Lunges + 5 6+8es BW, 12-16kg Kbell https://www.youtube.com/watch?v=ayAqntt21eA https://www.youtube.com/watch?v=cfA133MhAYs
Jefferson Curls 5 8+6 https://www.youtube.com/watch?v=7Cdn7vaLTLk https://www.youtube.com/watch?v=nYS0R4c3qCA
Hammer Curls + Push Ups 8mins 10+10 max rounds

For more advice on Training go to: https://www.instagram.com/sikastrength/

Updated for Week 2

Session 1
ExerciseGoblet Squats +
Tempo Sets Reps Load
(3,0,5,0), 6kg-10kg on Link to video Link to video
Weighted
raised) Wallsquat Hold
+ Handstand Hold 4 12+45secs quads https://www.youtube.com/watch?v=L1KJuxaV7Ds https://www.youtube.com/watch?v=-0Q7Lds7B8A
Shoulder
Raises TapsPlank Lateral
+ Side 4 12+30es 8-12inch raise for feet, BW https://youtu.be/sposDXWEB0A?t=21 https://www.youtube.com/watch?v=r8WwpGQlq7U
Leg Raise Hold 5 10 es, 30 sec hold es 10-20kg, BW https://www.youtube.com/watch?v=3NXv0Nany-Q https://www.youtube.com/watch?v=Lei7TEAujaQ
Ring Rows/Towel Rows 5 12 https://www.youtube.com/watch?v=rloXYB8M3vU

Session 2
Exercise Sets Reps Load Link to video Link to video
Squats + Frontfoot Raised by about 4inches from last
Split Squats
V-Ups + Nordic Hamstring 6 20+12es time https://www.youtube.com/watch?v=85M0mZSt15w https://www.youtube.com/watch?v=IG1UOF2lark
Curls Russian Twists +
Paused 5 Max in 45 secs + 10 BW, BW
floor on each side) 20kg, https://www.youtube.com/watch?v=7UVgs18Y1P4 https://www.youtube.com/watch?v=YQu-SotpRZY
Flutter Kicks
broomstick/barbell + 5 20es + Max in 1 min BW https://www.youtube.com/watch?v=JyUqwkVpsi8 https://www.youtube.com/watch?v=ANVdMDaYRts
Paused Overhead Squat 5 6+6 broomstick or barbell https://www.youtube.com/watch?v=eJ9MLnNV6FY https://www.youtube.com/watch?v=pn8mqlG0nkE&t=20s

Session 3
ExercisePistol Squats +
Paused Sets Reps Load Link to video Link to video
KoreanBack
Prone DipsExtensions + 5 8el + 12 BW, BW https://www.youtube.com/watch?v=KZP4hOK_U0g https://www.youtube.com/watch?v=c3ZGl4pAwZ4
Prone Back
Banded Extension
Quadruped Hold
Glute 5 10+ Accumulated 90 secs 5kg in each hand, BW https://www.youtube.com/watch?v=cIYeKqLqVVs https://www.youtube.com/watch?v=cIYeKqLqVVs
Extensions
Sigle Leg RDL with heavy 5 20, 20 es whatever band you have https://www.youtube.com/watch?v=LtTcXXgeRYo https://www.youtube.com/watch?v=tn0kDUMZ9xA
object 5 8el something heavy https://www.youtube.com/watch?v=ZZF7uryLExw

Session 4
Exercise
+ Overhead Squat with Sets Reps Loadnot to drop it on
sure Link to video Link to video
Heavy Object + Seated
Quad Nordics 6 6+6 yourself)
BW, whatever band you https://www.youtube.com/watch?v=q3S8F9YYssk https://www.youtube.com/watch?v=pn8mqlG0nkE
Banded
Banded Quad Extensions
Goodmornings + 5 6+8es have https://www.youtube.com/watch?v=ayAqntt21eA https://www.youtube.com/watch?v=dAFJIfMmWVQ
Jefferson Curls+ Deficit
Hammer Curls 5 12+12
45 on 15 off, 4 Paused at parallel for BGM'shttps://www.youtube.com/watch?v=7Cdn7vaLTLk https://www.youtube.com/watch?v=nYS0R4c3qCA
Push Ups 8mins rounds=8mins

For more advice on Training go to: https://www.instagram.com/sikastrength/

Session 1 Sports field/ Running Track/ Beach/ Field
Exercise x reps timeframe/rounds Pace
Broad Jump into Squat Jump 10 sets 5 reps , 1+1, 1+1, etc MAX
Hill Sprint 15m (moderate slope) 10 sets (45secs between sets) 100%

Session 2 At Home
Exercise x reps timeframe/rounds Pace
5 Squat Jumps into 20m Sprint 10 rounds 100%
Depth Jump 10 rounds 100% effort

Session 3 At Home
Exercise x reps timeframe/rounds Pace
Illinois T drill 8 rounds 50% (focus on 100%
Footwork Drills Speed ladders/ Unilateral & Bilateral accuracy)

For more advice on Training go to: https://www.instagram.com/

 Contact us:
Sikastrength@gmail.com
Link to video

https://www.youtube.com/watch?v=8_-qhDAQW3I

https://www.youtube.com/watch?v=AzPJZHOmGEg

https://www.youtube.com/watch?v=Urr-MJ6CIfk
https://www.youtube.com/watch?v=iICTuTZCJyM

nstagram.com/sikastrength/
 Sports field/ Running Track/ Beach/
Session 1 Field
Exercise x reps
Release Push Ups x15, timeframe/rounds Pace
PullUps/RingRows/Rows x10 10 rounds for time 100% pace
200m Runs 5 sets (90 secs rest between sets) 70% pace
800m Runs 2 sets (2 mins rest between sets) 50% pace

Session 2 At Home
Exercise
Jump Oversx reps
x15, timeframe/rounds Pace
PullUps/RingRows/Rows
Situps x20, x10
Plank 10 rounds for time Consistent, Solid Pace
1min 3 rounds on, 1 min off. Repeat 3 times Work hard, 85-90% pace

Session 3 At Home
Exercise
Pushx Ups
repsx6, timeframe/rounds
45 sec on 15 sec off (start each round Pace
Bear Crawl
Walking x15 secs
Lunges + Bear Crawl + where
20m forthe last round
Each, ended)
10 manmakers 100% pace
Farmers Carry + Manmakers Go heavy and Slow 50% pace

Session 4 Wherever
Exercise x reps timeframe/rounds Pace
1km Run 2 rounds 60% pace
800m Run 2 rounds 60% pace
600m Run 2 rounds 60% pace

For more advice on Training go to:

https://www.instagram.com/sikastrength/
For more advice on Training go to:
https://www.instagram.com/sikastrength/