The Junior Course

The Junior course was designed for boys and girls of over the age of 16 but below the age of 19. Training to do this course will bring on higher levels of strength and fitness and will help individuals with all their other sporting endeavours.

 

JUNIOR INDIVIDUAL COURSE WEIGHTS & DISTANCES

 INDIVIDUAL

BOYS
GIRLS

 

BIKE

 

1.00 km

1.00 km

LAT PULL DOWNS

 

40 reps @ 30kg

40 reps @ 20kg

BOX STEP UPS

 

50 reps - 5kg weights each hand

50 reps - 03kg weights each hand

SIT UPS (Feet held)

 

30 reps

30 reps

ROW

 

500m

500m

BENCH PRESS (Free weight)

 

40 reps @20kg

40 reps @ 10kg

TREADMILL RUN

 

400m 10% Incl

400m 10% Incl

SHOULDER PRESS (Free weight)

 

40 reps @ 15kg

40 reps @ 05kg

JUNIOR PAIRS COURSE WEIGHTS & DISTANCES

 INDIVIDUAL

BOYS

GIRLS

 

BIKE

 

2.00 km

2.00 km

LAT PULL DOWNS

 

50 reps @ 30kg

50 reps @ 20kg

BOX STEP UPS

 

50 reps - 5kg weights each hand

50 reps - 03kg weights each hand

SIT UPS (Feet held)

 

30 reps

30 reps

ROW

 

500m

500m

BENCH PRESS (Free weight)

 

40 reps @20kg

40 reps @ 10kg

TREADMILL RUN

 

400m 10% Incl

400m 10% Incl

SHOULDER PRESS (Free weight)

 

40 reps @ 15kg

40 reps @ 5kg

 

..........