Reba & Crosby

OffSeason Training

Just making a few notes and recalling tricks that some of you were taught throughout the season. As you are working out this off season either with your club team, playing another sport or on your own in the gym these notes can be helpful. The ideal workout when focusing on power and strength needs to only be 20-30 minutes.

Day 1 Upper:

Supersets: 2 sets of 15 with one minute rest between next round.

DB Bench Press and Face Pull:

DB Standing Shld Press and Kettle-bell swing:

DB Inc Chest Fly and Wide Grip Pulldown:

DB Overhead Tricep Extension and Standing Barbell Curl

Day 2:

Plate Loaded Leg Press and PL Leg Press Calf Press

Dumbbell Walking Lunges

Barbell Deadlift

Leg Curl

Leg Extension

Day 3 Dynamic:

Box Jumps – 45 seconds

Side to Side Box Shuffle – 45 seconds

Side Hop & 7 yd Sprint – 5 times

Square Hop – 45 seconds

Lateral Bounding – 45 seconds

If you are playing another sport or working with your club team in the off season FOAM ROLLING can always be helpful with recovery. Here is a link to a simple program. Foam Rolling by ONIT

Recovery stretches are the same ones we’d use at the end of practice or when hopping off the bus for away games. These stretches are the key to improving your range of motion and flexibility to perform on the field.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

ideas.ted.com

Explore ideas worth spreading

Sweetwater Kayaks

10000 Gandy Blvd. North, Saint Petersburg, FL 33702 * (727) 570-4844 * Email us at TheShop@SweetwaterKayaks.com

nikkiogdenphotography.wordpress.com/

Nikki Ogden | Wedding & Lifestyle Photography

Brianna Caster & Co.

Blogging with Brianna

KAY INGLE PHOTOGRAPHY

WEDDING PHOTOGRAPHY | PORTRAIT PHOTOGRAPHY | BOUDOIR PHOTOGRAPHER | FREELANCE PHOTOGRAPHER | COLUMBUS OHIO | DAYTON OHIO | CINCINNATI OHIO | OHIO PHOTOGRAPHER

THE ESSAYIST

The sage of Baltimore lives on

Reba & Crosby

Sharing the adventures.

@EarthaCooks

Feed Your Happiness!

theepic

Just another WordPress.com weblog

Lunch For 1

one woman's noonday culinary adventures

Dining with Donald

Donald on dining in and out

40 Pools

Celebrating a Big Birthday with 40 Swims

%d bloggers like this: