4-week pre-season gym programme

This four-week pre-season gym programme from Back2Action is designed to get you stronger for the new season

Download FFT's 4-week pre-season training and nutrition guide here

If you're sick of being thrown off the ball and want to get stronger before the start of the new season, perform these two gym sessions once a week for four weeks and you'll return in the shape of your life.

More after the break

Gym session 1

Exercise: Super pulls
Sets: 3
Reps: 3

How to do it: Hold the barbell with an overhand grip slightly wider than shoulder width. Then bend your knees and hips slightly; with your shoulders over the bar and back arched. Make sure your arms are straight with elbows pointed along bar. Jump up and shrug your shoulders to perform the movement.

Exercise: Power snatch
Sets: 4
Reps: 3

How to do it: Place your feet shoulder width apart, squat down and hold the bar with a wide grip. Make sure your shoulders are positioned over the bar and your back is arched. Then pull the bar off the floor by extending your hips and knees. Vigorously shrug the shoulders and pull the bar upwards with your arms. Complete the movement by forcing the bar overhead and landing with your knees at partial squat position.

Exercise: Hang clean
Sets: 5 
Reps: 3

How to do it: Hold the bar in a mid-thigh position with an overhand grip. Aggressively shrug and flex the arms. Once you’ve lifted the bar as high as possible, pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position and descend into a deep squat. Then drive back up until you’re in a standing position.

Exercise: Back squat
Sets: 2
Reps: 10

How to do it: Place the bar across your shoulders and hold it with a bench press width grip. Brace your core and keep your back as straight as possible before descending into a 90-degree position. Then reverse your direction immediately and drive upwards, back to the starting position. 

Gym session 2

Exercise: Front squat
Sets: 5
Reps: 5

How to do it: Rest the bar across your deltoids and collarbone, with a slightly wider than shoulder-width grip. Then perform the same technique as a back squat, descending into a 90 degree position before immediately reversing your direction and driving back to the starting position. The position of the bar will place a greater demand on your core.

Exercise: Clean pull
Sets: 5
Reps: 3

How to do it: Place your feet shoulder width apart. Rest the bar against your shins and hold it with an overhand grip, either side of each shin. Keep your back flat, chest up and shoulders in front of the bar. Slowly extend your hips and shoulders together as the bar moves up your shins before forcefully extending the hips so you explode upwards. You should finish at the maximum point of extension. 

Exercise: Bent over row
Sets: 5
Reps: 3
How to do it: Place one leg and arm on the bench for support and with the opposite hand,  lower the kettle bell as far as possible without touching the floor. Keep your back as straight throughout the movement and then pull the weight upward until it reaches your hip. Repeat on the opposite side.

Exercise: Pallof press
Sets: 3
Reps: 10
How to do it: Start by holding the band with two hands across your body. Then in one explosive movement, pull it upwards until your arms are above your head. Contract your core and hold that position for as long as possible. Return to the start position and repeat for 10 reps.

RELATED LINKS: PRE-SEASON TRAINING AND NUTRITION

TRAINING SESSIONS

PRE-SEASON ENDURANCE DRILLS

NUTRITION

BREAKFAST

SNACKS

LUNCH

DINNER

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