Beginning the Off-Season
This program is a general physical preparation workout that focuses on movement re-education, progressive resistance and strength endurance. The following prescription is recommended to those who have a well established training age and who are free from injury entering the off-season. This program should be utilized for 3 weeks. The athletes may use either a two day split routine or a 4 day continuous schedule when training with this program.
Example = Train: Monday to Thursday training, with Friday to Sunday off from training
OR
Train: Monday and Tuesday, Wednesday off, Train Thursday and Friday, with Saturday and Sunday off from training.
PLEASE NOTE: The order of days that I have listed (day 1, 3, 2, 4). I have done this because days 1 and 3 are lower body pushing movements and upper body pulling movements and days 2 and 4 are upper body pushing movements and lower body pulling movements.
Day One
Push Jerk x2 / Bent over Row x2 / Front Squat x2 / RDL x2 2sets x 3rotations of complex per set)
· Stretch = 1 set of Spider man turn x6each side + ½ kneeling quad stretch :25sec each side
Overhead Chop Slam 3x12
· Roller = Quad pumps x15 each leg
RFE 3x10ea pause at bottom position
Pull ups 3x8
· Stretch = Roller Hip flexor :25sec each + Quadraped Hip Rotator :25sec
Front squat 3x5 with pause at bottom (2count hold)
DB Row 3x8ea
· Mobility = Standing wall archs 3x10
Day Three
DB Push Jerk x2 / DB ALT bent over row x2ea / DB Squat x2 / DB RDL x2 (2sets x 3rotations of the complex per set)
· Stretch 1 set of Spider man turn x6each side + ½ kneeling quad stretch :25sec each side
Overhead Chop Slam 3x12
· Roller = Quad pumps x15 each leg
Front Squat 3x8
Inverted Row 3x8
· Stretch = Roller Hip flexor :25sec each + Quadraped Hip Rotator :25sec
Overhead Step-Ups 3x8ea (hold top position for 2 count)
Chin-up 3x8ea
· Mobility = Seated wall reach 3x10
Day Two
Jump Squat 3x6
· Roller = Seated Crossover x20 rolls
Double Kneeling Cook Lift 3x10ea
· Stretch = Warrior reach down stretch :25sec + Rotational Hamstring x12turns
Incline Bench w/ pause 3x8 (1 count pause)
1 Leg DB RDL 3x8ea DB's held against chest
· Stretch = Kneeling Quad stretch :20sec + Ball Lat stretch :20sec
Push-up Row 3x5ea
Ball Leg Curl 3x10
· Glute Firing = Cook band Hip ext 3x12ea
Day Four
DB Snatch 3x5ea
· Roller = Lateral quad x20 rolls
Double Kneeling Cook Chop 3x10ea
· Leaning groin stretch :20sec + 3 way strap hamstring reach x5ea
Bench w/ pause 3x8 (1 count pause)
Elevated ball hip extension 3x10
· Stretch = Rectus press-up stretch :20sec + Ball Lat stretch :20sec
Split squat DB shoulder press 3x5ea side
1 Leg DB RDL 3x8ea DB's held against chest
· Mobility = Cook hip lift with tennis ball 3x15ea side
