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Elite sports training secrets for the Average Joe!
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2 JOCKATHLETIC.COM
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AMATEUR ATHLETE PROFILE MATILDA REYNOLDSJock Athletic Q & A
THIS MONTHS GREAT EVENT THE WANDA X-TREME 6Jock Athletic / Skins
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SPRINT TRAININGPeter Hadfield
GETTING THROUGH A MULTI-DAY ENDURANCE EVENTJulia Russell
H2O FOR ALL ON THE GORebecca Gawthorn
BACK IN THE SWIM OF THINGS - IAN THORPECraig Stevens
HOW TO BOWL FAST - PART 2Jock Cambell
RESEARCH UPDATEDanny Redrup
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MAD MARCH: STRAIGHT TO THE SOURCEThe Sweeny Report
TIMEX IRONMAN GPS UNIT WINNERLaura James
WATERPROOF IPOD GIVE-AWAYJock Athletic
HAMSTRUNG: THE RETURN OF MR CRICKETTim Brennan
WH
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Life is local
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the local community since 1960
www.theleader.com.au
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JOCK ATHLETIC WEIGHTS PROGRAM
WWW.JOCKATHLETIC.COM
Session 1 Session 2 Session 3 Session 4 Session 5 Session 6
DATE:
WEIGHT (KG)
EXERCISE sets reps rest weight weight weight weight weight weight
Rotator Cuff (multi direction) 3 15reps
Push-ups (slow) 3 20reps
Pull- Ups 3 10reps
One Leg Box Squats 3 10reps
Squats 3 5 4min
Seated Row 3 5 4min
Chest Press 3 5 4min
Weighted Side Bends 3 5 4min
Lunges 3 5 4min
Shoulder Press 3 5 4min
Weighted Chin -ups ovehand 3 5 4min
One leg hip raise 3 15 4min
Weighted Back Extns 3 6 4min
ABDOMINALS
10 mins
Super slow crunch 2 1min nil
Side holds 2 30sec nil
Medicine Ball Cross over curls 2 30 nil
Prone holds 2 1min nil
Fit ball roll outs 2 15 nil
Medicine ball crunches 2 30 nil
Comments:
Fast Bowler Strength Program ©
Superset exercises in each grouping to save time. Strength work is done in a slow and controlled manner and lifting as much weight as possible with correct technique, a "spotter" for several of these exercises. Please see your gym instructor for technique guidence. Note: The program is covers the whole body and includes some pre habilitation exercises in the warm-up. Always complete one warm-up set before the main sets of each exercise andfull body stretch down at the end of traing to maintain flexibility. Before attempting these programs please check with your Doctor to get a clearance to exercise.
Warm-UP
Superset Below on 4mins
Superset Below on 4mins
Superset Below on 4mins
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AUSTRALIAN RULESSporting Event % interested in Australian Rules
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RUGBY LEAGUESporting Event % interested in Rugby League
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