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Strength and Conditioning Summary

This strength and conditioning summary outlines a training program including warm-up activities, stretches, resistance training, cardiovascular training, and plyometric exercises. The program consists of multiple sets and repetitions of exercises like squats, lunges, planks and sprints, performed over several sessions beginning on a specified date, for an unnamed athlete or group in an unspecified sport and position. The summary provides details on exercises, sets, repetitions, and rest periods for each component of the program.

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Khairy Bazli
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© © All Rights Reserved
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Download as DOCX, PDF, TXT or read online on Scribd
333 views

Strength and Conditioning Summary

This strength and conditioning summary outlines a training program including warm-up activities, stretches, resistance training, cardiovascular training, and plyometric exercises. The program consists of multiple sets and repetitions of exercises like squats, lunges, planks and sprints, performed over several sessions beginning on a specified date, for an unnamed athlete or group in an unspecified sport and position. The summary provides details on exercises, sets, repetitions, and rest periods for each component of the program.

Uploaded by

Khairy Bazli
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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STRENGTH AND CONDITIONING SUMMARY

DATE:
NAME OF ATHLETE/GROUP
SPORT:
POSITION
ACTIVITY SUMMARY
NUMBER OF SESSIONS:
DATE BEGUN:
Activity
Arm Swings
Inchworm
Lunge Walk
Walking Knee Lift
Int./Ext. Walk
Power Hops
Butt Kicks

WARM-UP ACTIVITIES
Sets
2
2
2
2
2/2
2
2

Reps
8-10
8
8-10
10
8-10
10
10

Rest Period
n/a
n/a
n/a
n/a
n/a
n/a
n/a

Reps
30 seconds
20 seconds
20-30 seconds
20-30 seconds
20-30 seconds
30 seconds
20-30 seconds

Rest Period
n/a
n/a
n/a
n/a
n/a
n/a
n/a

STRETCHES
Activity
Neck Flexion/Ext.
Seated Lean-Back
Spinal Twist
Supine Knee Flex
Side Quad. Stretch
Butterfly
Wall Stretch

Sets
1
1
2
2
2
1
1

RESISTANCE TRAINING EXERCISES


Activity
Back Squat
Bench Press
Seated Row
Bicep Curl
Triceps Pushdown
Shoulder Press
Abdominal Crunch

Sets
3-6
3-6
3-6
3-6
3-6
3-6
3-6

Reps
6-12
6-12
6-12
6-12
6-12
6-12
6-12

Rest Period
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds

STRENGTH AND CONDITIONING SUMMARY

CARDIOVASCULAR TRAINING EXERCISES


Activity
Stationary Bike
Suicides
Stair/Hill Sprints

Sets
1
5
5

Reps
20 minutes
5
5

Rest Period
n/a
30 seconds
1:30 seconds

PLYOMETIC TRAINING EXERCISES


Activity
Squat Jump
Double-Leg Hop
Power Skip
Jump From Box
Depth Jump
Power Drop
Depth Push-up

Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2

Reps
15
10
10
20
10
10
8-10

Rest Period
30 seconds
30 seconds
30 seconds
20 seconds
10 seconds
10 seconds
30 seconds

Coaches Signature____________________________________________________Date:_______________

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