Preseason
- Ensure proper eating - eliminate "junk food". Balance
caloric intake to whether weight gain, loss or maintenance required.
- Stretch after every session, holding each stretch for at least
30 seconds. Work on problem areas first.
- Do active warmups, not static stretching as in after practice.
|
| FIRST
3 WEEKS |
| |
| Mondays |
| |
Reps |
Sets |
Rest |
| Push Ups |
25 |
5 |
60 |
| Dumbbell Bent Over Rows |
20 |
3 |
60 |
| Push Press (Barbell) |
15 |
3 |
60 |
| Squats |
15 |
5 |
60 |
| Dumbbell Lunges |
15 |
5 |
60 |
| Stretch |
|
|
|
|
| |
| Tuesdays |
Foot Speed Drills
|
|
| Run Intervals - Run along telephone / power poles |
20 minutes of 2 poles easy pace, 1 pole sprint |
| Stretch |
|
|
| |
| Wednesdays |
| |
Reps |
Sets |
Rest |
| Wide Grip Push Ups |
20 |
5 |
60 |
| Chin Ups or Pull Downs |
15 |
3 |
60 |
| Lateral Dumbbell Raise |
15 |
3 |
60 |
| Rear Dumbbell Raise |
15 |
3 |
60 |
| Romanian Deadlift (Dumbbell) |
15 |
5 |
60 |
| Sideways Lunge with Dumbbell |
15 |
3 |
60 |
| Stretch |
|
|
|
|
| |
| Thursdays |
Foot Speed Drills
|
|
| Bike Intervals |
15 minutes of 1 minute 50%, 30 seconds 80%, 30 seconds 100% |
| Stretch |
|
|
| |
| Fridays |
| |
Reps |
Sets |
Rest |
| Deadlift |
15 |
5 |
60 |
| Lunges with Dumbbell |
15 |
3 |
60 |
| Narrow Grip Pushups |
20 |
5 |
60 |
| Seated Dumbbell Press |
15 |
4 |
60 |
| Anterior Dumbbell Raise |
15 |
3 |
60 |
| Bent Over Barbell Row |
15 |
3 |
60 |
| Shoulder Shrugs (Dumbbell) |
15 |
5 |
60 |
| Stretch |
|
|
|
|
| |
| Saturdays |
| |
Reps |
Sets |
| Sissel Ball Crunches |
25 |
3 |
| Sissel Reverse Back Extension |
15 |
3 |
| Sissel Ball Side Crunches |
20 |
3 |
| Side Bends with Weight |
12 |
3 |
| Left Bridge - One Foot |
30 sec |
3 |
| Right Bridge - One Foot |
30 sec |
3 |
| Run Intervals - Run along telephone / power poles |
30 minutes of 2 poles easy pace, 1 pole sprint |
| Stretch |
|
|
|
| |
|
|
| |
| LAST
WEEK |
| |
| Mondays |
| Foot Speed Drills |
|
Vertical Jumps
|
3 sets of 5 reps (max height) |
| Horizontal Maximal Jumps |
3 sets of 5 reps (max length) |
| Bike |
15 minutes of 1minute 50%, 30 seconds 80%, 30 seconds 100% |
| Stretch |
|
|
| |
| Tuesdays |
| Rest - Skills Training |
|
| |
| Wednesdays |
Foot Speed Drills
|
|
| Run Intervals - Run along telephone / power poles |
20 minutes of 2 poles easy pace, 1 pole sprint |
| Stretch |
|
|
| |
| Thursdays |
| Rest - Skills Training |
|
| |
| Fridays |
| |
Reps |
Sets |
| Sissel Ball Crunches |
25 |
4 |
| Sissel Reverse Back Extension |
15 |
4 |
| Sissel Ball Side Crunches |
20 |
3 |
| Side Bends with Weight |
15 |
3 |
| Left Bridge - One Foot |
45 sec |
3 |
| Right Bridge - One Foot |
45 sec |
3 |
| Run - 25 minutes at 80% intensity |
|
|
| Stretch |
|
|
|
| |
| Saturdays |
| Rest - Skills Training |
|
| |
|
