Progressive resistance training and testing, advanced jumping drills (plyometrics) and challenging SAQ (speed, agility, quickness) training. Weightlifting is used to help develop power as well as ramping up the intensity of the workouts – all in a highly controlled, safe environment, where movement and technique are paramount. The lowdown:
- Weightlifting, resisted sprinting, Plyometrics, understanding of pacing and use of the rowing ergometers.
- Combination work (lifting to jumping to sprinting), Crossfit workouts, advanced core stability and gymnastics.
- Sports specific, near maximum effort weight work, regular performance testing