Quote Originally Posted by Jaa0024 View Post
My specialty is more in speed and agility. I guess I’d need more help in the weight lifting aspect and how frequently she should lift with what she has.

I was thinking. SquAts. OHP, power cleans. And some body weight stuff.


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I pushed myself for well over 1/2 my life in the off-season with the 3:2 Circuit and found it to be very effective and efficient for maintaining. 3 days of Speed and agility training and 2 days of weights. And 1 heavy cardio session per week at least 2 hrs long. And then one day for resting and eating as much as she wants!

As far as weight training all the things you listed are excellent, also Resistance training is very effective to add into her regiment. I’d try not to focus on any one part more than another. Instead take each of the two days and turn the session into a total body workout that is more geared towards low weight, higher reps for toning rather than bulking her up.