DEF – Strength & Conditioning Program ©




DEF “Strength & Conditioning” Program combines days of lifting heavy load training for light reps to conditioning with a sustainable load to increase muscle work efficiency so that athletes can maintain faster speeds for longer. Building strength through heavy loads followed by plyometric exercise increases not only strength but maximal oxygen uptake (VO2 max), running economy, peak velocity, and time trials as well.

Equipment Needed: Kettle Bells (KB) or Dumb bells (DB), preferably a good range between 26-53 pounds but the workouts can be done with any weight. Tailor the weight to your fitness level.


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