Beginner program:

This program is suitable for beginners aged 14 years+. It is best to complete the exercises with bodyweight (or light resistance to start with), until you become more familiar with the fundamental movement patterns and the aspects of numerous skills sets. These sessions are designed to be trained 2-3 x per week.

** Please wait for videos to finish buffering as some of them are high quality.

Optional additional conditioning: 

If you want to add an extra element of conditioning/endurance then I would suggest some short but high intensity interval training such as burpees, skipping, rowing, sprints (with little rest), but only AFTER you have completed the strength training. This could be by using the TABATA method (20 seconds of burpees followed by 10 seconds of rest and repeat this up to 8 times for a total of up to 4 minutes).

Phase 1- Strength endurance circuits

Sets: 2-3

Reps: 12-15 each

Tempo: moderate pace (2 count lower, 1 count lift)

Weight: mainly bodyweight

Warm up & mobility drills (5-10 minutes)

Strength circuit (25-30 minutes)

Exercise list:

1A. 1 leg hip raise (12 each)

1B. Plank (20-60 seconds)

1C. Wall sit (20-60 seconds)

1D. Pushup (12-15)

1E. Prone cobra (15)

1F. Twist on ball (12)

1G. Reverse lunge (10 each)

1H. Burpee (10-15)

* Complete all exercises after each other with as little rest as possible. Rest for 1-2 minutes after each round then complete a total of 2-3 rounds. Try to increase reps or add extra time each week.

Exercise demo's:

Static stretching (& foam rolling); 5-10 minutes

Phase 2 - Strength

Sets: 2-3

Reps: 8-12 each

Tempo: slow pace (3 count lower, 1 count lift)

Weight: 80-85% of 1RM (maximum weight for 1 rep)

Warm up & Mobility (5-10 minutes)

Strength (35 minutes)

This phase has two workouts so complete workouts A and B alternatively. For example on week 1 Monday you will workout A then Wednesday you will do workout B and Friday you will do workout A, then on week 2 Monday you will do workout B, etc.

Workout A

Exercise list:

1A. Plank (3 x 30-60 seconds)

1B. Half kneeling pallof press (3 x 10-12)

2A. Split squat (3 x 8-12)

2B. Half kneeling band row (3 x 8-12)

3A. Glute bridge 1 leg march (3 x 10-12)

3B. Kneeling overhead press (3 x 10-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Workout B

Exercise list:

1A. Side plank (3 x 10-30 seconds)

1B. Back extension (3 x 8-12)

2A. Glute bridge on stability ball (3 x 30-60 seconds hold)

2B. Pushup (3 x 12)

3A. Goblet squat (3 x 8-12)

3B. Tall kneeling pulldown (3 x 8-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Optional: High intensity training (i.e. tabata sprints, burpees, rowing, skipping, etc); 4-5 mins

Static stretching (or foam rolling); 5-10 minutes

Phase 3 - Strength & Power

This phase has two workouts so complete workouts A and B alternatively. For example on week 1 Monday you will workout A then Wednesday you will do workout B and Friday you will do workout A, then on week 2 Monday you will do workout B, etc.

Sets: 2-3

Reps: 5-8 each (Power); 8-12 each (Strength)

Tempo: fast pace (1 count lower, 1 count lift)

Weight: 60-70% of 1RM (maximum weight for 1 rep)

Warmup & mobility (5-10 minutes)

Workout A

Power (5-10 minutes)

1. Jump squat (& pause): 3 x 5-8 reps

Teaching points

2. Rotational MB throw- 3 x 5-8 reps each

Teaching points:

Strength (35 minutes)

Exercise list:

1A. Half kneeling chop (3 x 8-12)

1B. Mountain climbers (slow; 3 x 8-12 each side)

2A. Step up (3 x 8-12 each leg)

2B. Suspension Row or 1 arm row (3 x 10 each)

3A. KB Deadlift (3 x 10-12)

3B. DB or KB Push press (3 x 10-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Workout B

Power (5-10 minutes)

1.Lateral step jumps - 3 x 5-8 each side

Teaching points

2. Kettlebell Swings- 3 x 10

Teaching points

Strength (35 minutes)

Exercise list:

1A. Plank row

1B. Half kneeling lift (3 x 8-12 each)

2A. Single leg deadlift (3 x 8-12 each)

2B. Incline Pushup (3 x 8-12)

3A. Side lunge (3 x 8-12 each side)

3B. Assisted chinup (3 x 8-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Optional high intensity (i.e. tabata, skipping, burpees, rowing, etc); 4-5 mins

Static stretching & foam rolling (5-10 minutes)

Maintenance (for speed & in-season phases)

Sets: 2-3

Reps: 5-8 each (Power); 8-12 each (Strength)

Tempo: moderate pace (2 count lower, 1 count lift)

Weight: 60% (power); 75-80% (strength) of 1RM (maximum weight for 1 rep)

You can choose the exercise you want to do from the suggested exercises that you have done before. Remember to change the program every 4-6 weeks by either changing the rep range, increase weight, decrease rest, change exercises, change grip, etc. During the in-season you will drop the volume so if you have been doing 3 sets per exercise in pre-season you might do only 2 sets per exercise and if you were training 3 times a week you might only train  twice a week during the in-season.

Power (5-10 minutes)

Choose 1-2 of the below:

  • Squat jumps
  • Lateral step jumps
  • Rotational medicine ball toss
  • Kettlebell swings
  • Medicine ball slam
  • Medicine ball squat and chest pass

Strength (35 minutes)

Exercise 1A:

Choose 1 from the below:

  • Plank
  • Side plank
  • Mountain climber
  • Plank row

Exercise 2A:

Choose 1 from below:

  • Half kneeling pallof press
  • Back extension
  • Half kneeling chop
  • Half kneeling lift

Exercise 1B:

Choose 1 from below:

  • Glute bridge march
  • Glute stability ball hold
  • KB deadlift
  • Single leg deadlift

Exercise 2B:

Choose 1 from the below:

  • Split squat
  • Goblet squat
  • Step up
  • Side lunge

Exercise 1C:

Choose from 1 of the below:

  • Pushup
  • Incline pushup
  • Kneeling overhead press
  • Dumbbell push press

Exercise 2C:

Choose from 1 of the below:

  • Half kneeling row
  • Tall kneeling pulldown
  • TRX row
  • Assisted chinup

Static stretching & foam rolling (5-10 mins)

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