Riverway S&C Program (Masters States/Nationals Squad) Program Phase: Preparation 1 & 2 S&C Phase - Maximum Strength Weeks 1 - 8

Exercise Run 5mins 15mins Dynamic stretching as per NRCE Speed (Reps per minute) Order Session Rest Sets & Reps Weight

Warm Up

Control

1 Rest 2 Rest 3 Rest 4 Rest 5 Rest 6 Rest 7 Rest 8 Rest 9 Rest 10 Rest 11 Rest 12 Core

High Pulls Military Press Front Curl Bent Over Rowing Lateral Dips (Right Hand) Lateral Dips (Left Hand) Squat Bench Press Clean & Press Jack-Knife Crunch Bench Pull (or incline Bench Pull) Back Extensions Front Bridge Side Bridge - Left Side Bridge - Right Warm Down

10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm 10-30rpm

Control

20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 1min 20sec 60s 60s 60s

2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 20secs 2 x 60s 2 x 60s 2 x 60s

15 - 25kg 15 - 25kg 15 - 25kg 15 - 25kg 15 - 25kg 15 - 25kg 15 - 25kg 15 - 25kg 15 - 25kg Nil 15 - 25kg Nil

GYM SESSIONS 1 & 2 for the Week

Static and Dynamic stretching as per NRCE

Control

NOTES: The S&C focus now changes to specific strength training and takes on a more arerobic component as we begin conditioning the body for race specific movements and pace. The athlete should complete repeated lifts at a given rate for a period of 20 seconds during which time the heart rate will rise to maximum. At the end of 20 seconds the athlete should not be able to complete another lift. Rest for 20 seconds and repeat before moving onto the next exercise. One minute is allowed for changes between the exercises. Two complete circuits required with 2 minutes rest between circuits. As the athlete improves, incremental increases in the loading are achieved by either increasing the weight up to the maximum or increasing the rate of lifting. These increases should only be applied when the athlete can complete the 20 seconds without any loss of technique.