Training Group U18's Training Group U18's

Session Type: UL Session Type: TB

Development Priority: Volume Development Priority: Volume
Training Phase: Off - Season Training Phase: Off - Season

Warm-up exercises: Tempo Rest Set 1 Set 2 Set 3 Warm-up exercises: Tempo Rest Set 1 Set 2 Set 3
Book Opener 6es 6es Book Opener 6es 6es
DL + SL Hip Lift 3s holds 8 8 DL + SL Hip Lift 3s holds 8 8
IYTW 6 6 IYTW 6 6
cont. cont.
Hamstring Reaches 6es 6es Hamstring Reaches 6es 6es
Release Push Up 6 6 Release Push Up 6 6
Slow Squat 10 10 Slow Squat 10 10

Strength Exercises: Strength Exercises:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Notes Session No. Tempo Rest Notes Session No. Tempo Rest
1 8 8 8 8 1 8 8 8 8
BB Bench Press 2 8 8 8 8 Front Squat 2 8 8 8 8
Plateaux Plateaux
1 3 3.1.1 2 mins 8 8 8 8 1 3 2 mins 8 8 8 8
Load Load
4 8 8 8 8 4 8 8 8 8
Blue Zone 1 Blue Zone 1
5 8 8 8 8 5 8 8 8 8
1 max max max max Total: 1 8 8 8 8
CG UH Chins 2 max max max max Total: BB RDL 2 8 8 8 8
Plateaux Plateaux
2 3 3.1.1 2 mins max max max max Total: 2 3 3.1.1 2 mins 8 8 8 8
Load Load
4 max max max max Total: 4 8 8 8 8
Blue Zone 2 Blue Zone 2
5 max max max max Total: 5 8 8 8 8
1 8 8 8 8 1 8 8 8 8
Seated DB Press 2 8 8 8 8 DB Split Squat 2 8 8 8 8
Plateaux
3 Bodyweight 3 3.1.1 90s 8 8 8 8 4 3 3.1.1 2 mins 8 8 8 8
Load
4 8 8 8 8 4 8 8 8 8
Blue Zone 3 Blue Zone 3
5 8 8 8 8 5 8 8 8 8
Chest Supported DB 1 10 10 10 1 8 8 8 8
Row ss Weighted Push 2 10 10 10 SL Hip Lift 2 8 8 8 8
Plateaux Plateaux
4 Up 3 3.1.1 90s 10 10 10 4 3 3.1.1 90s 8 8 8 8
Load Load
4 10 10 10 4 8 8 8 8
Blue Zone 4 Blue Zone 4
5 10 10 10 5 8 8 8 8

Training Group U18's

Session Type: LL
Development Priority: Volume
Training Phase: Off - Season

Warm-up exercises: Tempo Rest Set 1 Set 2 Set 3

Book Opener 6es 6es
DL + SL Hip Lift 3s holds 8 8
IYTW 6 6
cont.
Hamstring Reaches 6es 6es
Release Push Up 6 6
Slow Squat 10 10

Strength Exercises:
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Notes Session No. Tempo Rest
1 8 8 8 8
Hex Bar Deadlift 2 8 8 8 8
Plateaux
1 3 3.1.1 2 mins 8 8 8 8
Load
4 8 8 8 8
Blue Zone 1
5 8 8 8 8
1 8 8 8 8
DB Bench Press 2 8 8 8 8
Plateaux
2 3 3.1.1 2 mins 8 8 8 8
Load
4 8 8 8 8
Blue Zone 2
5 8 8 8 8
1 8 8 8 8
BB Hip Lift 2 8 8 8 8
Plateaux
3 3 3.1.1 2 mins 8 8 8 8
Load
4 8 8 8 8
Blue Zone 3
5 8 8 8 8
1 8 8 8 8
SA DB Row ss DB
2 8 8 8 8
Chest Fly Plateaux
4 3 3.1.1 90s 8 8 8 8
Load
4 8 8 8 8
Blue Zone 4
5 8 8 8 8