Program Objectives​
Over the 4 weeks players will learn the following via education and practical application inside PDH gym. by a certified Sports power coach and Registered Sports Nutrition Advisor​
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Strength & conditioning principles as they apply to their sports including strength training phases of hypertrophy, power, muscle endurance, peaking and de-load; as well as, Conditioning, energy systems, mobility, warmup/cooldown, injury prevention (prehab) .​
Correct techniques and application of strength training including all powerlifts (Squat, Bench & Deadlift), Accessories exercises and execution of Hypertrophy training with progressive overload.​
Application of conditioning training to ensure athletes are fit to perform in 2024 season.​
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The ultimate goal of the 4 weeks is not to only ensure athletes are in the best possible shape to kickstart their 2024 season, but to also have the learnings to continue their journey of SnC training throughout their season. ​
Athletes can than safely and competently train outside of PDH after the program is complete to further enhance their performance into the future. ​
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Program inclusions​
3  x  1 hour sessions per week in January on Tuesdays, Wednesdays & Fridays at 2:30PM (or as arranged for Full teams) for 4 weeks at PDH Gym Warners Bay.​
Educational handbook for ongoing reference including sport specific SnC Program to continue with after the program is completed.​
Training & Education delivered by Owner Karina Burt Certified AWF sports power Coach, Level 1 CrossFit, Certificate in Fitness, Bachelor of Training & Development & Registered and Insured Sports Nutrition Advisor, along with support staff.​
Working with Children Check approved.​
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Date Schedule (JANUARY 2024)​
Week 1: Tuesday 2nd, Wednesday 3rd, Friday 5th​  - 2:30PM
Week 2: Tuesday 9th ,Wednesday 10th, Friday 12th​  - 2:30PM
Week 3: Tuesday 16th ,Wednesday 17th, Friday 19th​  - 2:30PM
Week 4: Tuesday 23rd ,Wednesday 24th, Friday 26th​  - 2:30PM