Power #3B

Start with deadlift work followed by upper body work. If equipment is limited, split class into two zones. Set clock for 75s work/0s rest; complete 10 rounds. Each zone has 5 rounds of 75s work; rest for remaining interval. After 5 rounds, athletes switch during the final rest period. This is week 3 of a 4 week progression. Encourage athletes to lift heavy; superset targets same muscle differently. Increase rep scheme weekly, focusing on form and heavy loads. Zone 1: Strengthen hamstrings, glutes, and back with extra hamstring volume. Zone 2: Develop upper body pull strength (lats, biceps, shoulders). Each zone roughly 7 min; athletes should aim for 20-40 seconds of rest. Emphasise control and muscle tension over speed during reps. Deadlifts: Maintain flat back, tight abs, glutes, lats; drive with hips. Hamstring Bridge: Legs ~75% straight; drive heels down, toes up; squeeze and control. Recommendation: Lift heavy for all 3 weighted movements

Divide class into two 10-minute zones with 2-minute transitions. Zone 1 focuses on building chest and shoulder strength; heavier weights preferred over cycle rate. Athletes should engage lats during pullover sit-ups for optimal power. Zone 2 aims to develop pull strength in posterior muscles and grip strength. Zone 2 includes grip-intensive exercises; recovery provided for athletes. All stations in Zone 2 continue until athletes at Station 1 complete 20m Stationary Full Body Sled Pulls. Coaches may organise athletes in groups of 4 for efficient transitions. Weight recommendation: Floor Press - Medium Heavy