mca strength programme template
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Player
S & C Coach Phase
Date 01-J
Pro!ra" Re#$e% 2-J
PROGRAM
A'C
PRE SESS(ONTRAINING PROGRAM VARAIBLES
Pro! r)e E*erc$se Notes
MOBILITY DRILLS
A
PR(MAR+ E,ERC(SES
10 reps e/s
High Knee Walks
Pull Back Butt Kicks
Cradle Walks
Theraband Side Stes
S!uat t" Stand
Re#erse Lunge $% T$ist
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Scaular Push &s
Scaula Wall Slides
SPP.EMENTAR+ E,ER
'
PR(MAR+ E,ERC(SES
POST SESS(ON
NTR(T(ON
Pr"tein SPP.EMENTAR+ E,ER
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C
PR(MAR+ E,ERC(SES
SPP.EMENTAR+ E,ER
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Ke'( L"ad ) Resistance* SB ) S$iss Ball* DB ) Du+bell* SL ) Single Leg*
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Notesly-201
ly-201
/ee
Date 3414201 Date 3454Te"6o
Rest /EE7 1 /EE7 28sec9 1R ets * Re6.oa) .oa) .oa) .oa) 1R ets * Re6.oa) .oa)
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S, ) Single ,r+* MB ) Medicine Ball* BW ) B"d' Weight* -S ) -ach Side* -
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ly Pr$"ary Oect$#es
01 Date 341;4201 Date 34224201/EE7 < /EE7 .oa) .oa) 1R ets * Re6.oa) .oa) .oa) .oa) 1R ets * Re6.oa) .oa) .oa)
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) -ach Wa'* OH ) O#er Head
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.oa)
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PROGRAM NAME lawrence kholiSTRENGTH PROGRAM FOR MUMBAI RANJI TEAM
S & C COACH
A DATE
B PHASE general preparetary PROG RE!E" Sat#r$ay% an#ary '(% )*++
C
TRA!N!NG PROGRAM AR!AB,ES DATE -+.Dec.** DATE /.an.++ DATE )-.an.++ DATE '+.an.++
PRE.SESS!ON PROG ORDER E0ERC!SES TEMPO
REST "EE1 ) "EE1 ' "EE1 - "EE1 2!NT H!GH ,O" MED!3M H!GHSEC 4et4 rep4 loa$ loa$ loa$ loa$ 5ol 4et4 rep4 loa$ loa$ loa$ loa$ 5ol 4et4 rep4 loa$ loa$ loa$ loa$ 5ol 4et4 rep4 loa$ loa$ loa$ loa$ 5ol
6oa7 rolling
A
+ + + +
thora4ic 7o8 + + + +4leeper 4tretch + + + +
ha74tring 4tretch + + + +
S,R + + + +
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
TOTA, O,3ME + + 9 + +
B
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
N3TR!T!ON+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
TOTA, O,3ME + + + +
C
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
+ + + +
+ + + ++ + + +
+ + + +
TOTA, O,3ME + + + +
Ke'( L"ad ) Resistance* SB ) S$iss Ball* DB ) Du+bell* SL ) Single Leg* S, ) Single ,r+* MB ) Medicine Ball* BW ) B"d' Weight* -S ) -ach Side* -W ) -ach Wa'* OH ) O#er Head