Strength Drills


Do the workout below 1 time per week.
Body Squats – 2 sets of 10 reps

  • Keep knees shoulder width apart with toes pointed slightly outward.  Slowly bend the knees come down to the point where your leg forms a 90 degree angle at the knees.  Explode up from the squat position but do not lock your knees when you are upright.  Keep your back straight when doing this exercise.
Lunge Walk – 2 sets walk around the park
  • Start with both legs close to each other.  Start with the right foot.  Take a huge step forward with the right foot.  This is the lunge.  When your right leg is lunging forward it is important to keep your back upright, keep right foot facing forward, and the right knee should not be flexed by more than 90 degrees.  From this point try to explode up and bring the left trailing leg forward and come back to the starting position.  Do the same move this time with the left leg.  Lunge around the predetermined track.

Push Ups – 2 sets of 10 reps
  • Use a flat back at all times.  Elbows should not be flexed beyond 90 degrees.
  • If you can’t do 10 push ups lined up on your feet, start doing them on your knees.
  • If you still can’t do 10 then add sets until you get to the 20 total.
  • If 2 sets of 10 become too easy increase reps per set total 2 reps at a time. 
Knee Ups – 2sets of 10
  • Stand upright with both feet close together.  Raise the right leg first and bend the knee until it comes even with the waist.  Bring that leg down under control and once on the ground lift the left leg up.
  • Control is very important with this exercise.
Chin Ups – 2 sets of 5 reps
  • Use an overhand grip and try to pull yourself up.  If you need assistance have someone help you by pushing you up from your feet.
  • If you can’t do 2 sets of 5 then do as many sets as possible until you get to 10. 
  • If 2 sets of 5 become too easy then increase reps per set by 1 rep at a time.
 Squad Thrusts – 2 sets of 5 reps


  • Bend the knees and put your hands on the floor.  
  • Once the hands are on the floor extend your legs back into a push up position.  
  • Then move your feet back into the position described in b.
  • Stand upright.
  • This equals one squad thrust. 
  • Click here to view how it’s done.






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