The following is a selection of exercise that could be included in an athlete’s general strength training program.

  • Shoulder Press
  • Chest Press
  • Lat Pull downs
  • Lower Back Extensions
  • Triceps Press
  • Calf Raise
  • Biceps Curls
  • Leg Curls
  • Leg Extension
  • Leg Press
  • Sit Ups

Program

Identify a series of training sessions using 3 or 4 exercises from each of the above groups. Conduct 2 or 3 weight sessions per week with a 48 hour recovery between each session. Allow 3 to 5 minutes recovery between each set and exercise.

Example 15 week program

  • 3 weeks of 3 sets of 14 to 20 repetitions max (RM)
  • 1 week of 2 sets of 11 to 14RM
  • 3 weeks of 3 sets of 11 to 14RM
  • 1 week of 2 sets of 6 to 11RM
  • 3 weeks of 3 sets of 6 to 11RM
  • 1 week of 1 set of 3 to 6RM
  • 3 weeks of 2 sets of 3 to 6RM