Power #1A

Focus on building foundational strength and technical control targeting chest, shoulders, triceps, hamstrings, and glutes. Utilise controlled tempo work and unilateral movements. Emphasise pressing mechanics, hinge patterns, posture, and stability. Develop movement quality and strength endurance over the month. Divide class into two groups, set clock for 1 minute, 0 rest, 19 rounds. Each Zone has 9 rounds, with 1:00 transition time before switching zones. All athletes start new movement every 1:00 and rest after completing prescribed reps. Zone 1 focuses on upper body (chest, shoulders, triceps) with slow eccentrics, maintaining 2-second lowering phase. DB Floor Press and DB Strict Press should be moderately heavy. Zone 2 targets posterior chain activation, grip endurance, and movement control. Hamstring Bridge bodyweight with optional added weight; Tightrope Deadlift moderately heavy to heavy. Maintain balance and tension during Tightrope Deadlifts; priority on technique under fatigue