High school strength program

Program design for High School Strength Programs.

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High school strength program by Mind Map: High school strength program

1. Freshmen

1.1. Tues, Thurs

1.1.1. 3:30PM

1.2. Saturday

1.2.1. 10AM

1.3. prep work

1.3.1. foam roll

1.3.1.1. stretch

1.3.1.1.1. activate

1.4. mobility

1.4.1. walking lunge

1.4.1.1. variations

1.4.2. backward lunge

1.4.2.1. variations

1.4.3. spiderman crawl

1.4.3.1. stationary

1.4.3.2. mobile

1.4.4. push ups

1.4.4.1. variation

1.4.5. Frankenstein walk

1.4.5.1. mobile

1.4.5.2. stationary

1.4.6. side steps

1.4.6.1. variations

1.4.7. deep squats

1.4.7.1. variations

1.5. plyo

1.5.1. single leg hop linear

1.5.2. single leg hop lateral

1.5.3. med ball toss....scoop

1.5.4. standing long

1.5.5. tuck jump

1.6. Lift progressions

1.6.1. SL squats

1.6.2. Romanian dead lift

1.6.3. BB row

1.6.4. high pulls

1.6.5. cleans

1.6.6. front squat

1.6.7. over head squat

1.7. core

1.7.1. plank

1.7.2. glute bridge

1.7.3. side plank

1.7.4. neck bridge

1.8. weight loss add ins

1.8.1. metabolic conditioning

1.8.1.1. kettle bell swings

1.8.1.1.1. variations

1.8.1.2. bike intervals

1.8.1.2.1. varied work to rest ratios

2. Sophmores

2.1. Tues-Thurs

2.1.1. 3:30PM

2.2. Sat

2.2.1. 10AM

2.3. Prep work

2.3.1. foam roll

2.3.1.1. stretch

2.3.1.1.1. activate

2.4. Lift progressions

2.5. plyo

2.6. core

3. Juniors

3.1. Tues-Thurs

3.1.1. 6:30AM

3.2. Saturday

3.2.1. 9AM

3.3. prep work

3.3.1. foam roll

3.3.1.1. stretch

3.3.1.1.1. activate

3.4. Lift progressions

3.5. plyo

3.6. core

4. Seniors

4.1. Tues, Thurs

4.1.1. 6:30AM

4.2. Saturday

4.2.1. 9AM

4.3. prep work

4.3.1. foam roll

4.3.1.1. stretch

4.3.1.1.1. activate

4.4. Lift progressions

4.5. plyo

4.6. core