G1 -
| Kind | Strength endurance development - (SPORTS SPECIFIC / CORE) |
|---|---|
| Method | Circuit training |
| Volume | 2-4 circuits, 30-50 sec per exercise. Starting each minute. |
| Load | 40-50 % of maximum strength |
| Rest | Individual (approx 10-30 sec). 3min between circuits |
| Exercises e.g. | Overhead Squat; SA Row; Lat Pulldown; Tricep Pullover; Russian Twists; Seated trunk twist with weights (5 or 10kg); Pilates Ball Rotations; Prone Supermans; Deadlift |