Strength and Conditioning for the Coach


Today´s strength and conditioning session for me was varied with lighter weight and higer volume than I would normally do. After a great game of cricket on Sunday in the sun, with Oslo Aliens CC,  I could feel my legs. I was mainly fielding close in the covers cutting off single runs, squatting, diving and sprinting about for 3 hours gives me a good understanding of the condition needed to be competitive at the end of an innings in the field.

This session was completed over 90 mins in my Front Yard Studio.

  1. 800m Row + dynamic stretching
  2. Kettle bell squats x 20 + straight leg dead lift x 20 @ 16kg – 3 rounds (120 reps)
  3. Canali shoulders lying piked or knees to chest
  4. Shoulder press x 10 @ 10kg + overhead full squat with pole x 10 – 3 rounds (60 reps)
  5. 3 point clean @ 60 – 80kg + push press x 10 @30 – 40kg – 3 rounds (39 reps)
  6. Front squat full x 10 @ 40kg – 3 rounds (30 reps)
  7. Back squat full x 10 @ 60kg – 3 rounds (30 reps)
  8. Bench 20 wide + 15 narrow @ 20kg
  9. Bench x 10 @ 50kg – 3 rounds (30 reps)
  10. Bicep curl x 10 @ 20kg + dips x 10 + pull ups full x 5 – 3 rounds (75 reps)

Total reps = 419

 

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About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com www.youtube.com/user/SiHunt As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
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