Early Off-Season Training Program (2x/week)
This is a 2-day/week training program for the youth players that have finished their seasons and came back to our training facility to immediately get back into it. I point this out only because it's this immediacy that influences the design of the program. Many players will take a few weeks off following the season, and MAY not require some of the precautions taken in this program to minimize high velocity hip extension and overall work to the medial and lateral hip systems. This program is largely written with the intention of re-integrating players that haven't been training back into a structured program, while actively reversing the postural and soft-tissue adaptations of a long season.
Day 1
A1) 10-Yard Sprint w/ 5-Yard Decel (2-Point Start)
Week 1: 3x/side
Week 2: 3x/side
Week 3: 3x/side
Week 4: 3x/side
A2) Seated Psoas Lift
Week 1: 2 x (2x10s)/side
Week 2: 2 x (2x10s)/side
Week 3: 2 x (3x10s)/side
Week 4: 2 x (3x10s)/side
B1) Box Jump
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
B2) Overhead Med Ball Slam
Week 1: 3 x 8
Week 2: 3 x 8
Week 3: 3 x 8
Week 4: 3 x 8
C1) DB 1-Leg SLDL
Week 1: 3 x 8/side
Week 2: 3 x 10/side
Week 3: 4 x 6/side
Week 4: 3 x 8/side
C2) Scap Wall Slide
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
C3) DB Chest Press
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 4 x 6
Week 4: 3 x 8
C4) Feet Elevated Front Plank
Week 1: 3 x (2x10s)
Week 2: 3 x (2x10s)
Week 3: 3 x (3x10s)
Week 4: 3 x (3x10s)
D1) Low Pulley Row
Week 1: 4 x 8
Week 2: 4 x 10
Week 3: 4 x 6
Week 4: 3 x 8
D2) 1/2 Kneeling Belly Press
Week 1: 3 x (2x10s)/side
Week 2: 3 x (2x10s)/side
Week 3: 3 x (3x10s)/side
Week 4: 2 x (3x10s)/side
D3) Split Squat IsoHold
Week 1: 3 x 30s/side
Week 2: 3 x 30s/side
Week 3: 3 x 45s/side
Week 4: 2 x 45s/side
D4) 1-Arm DB Farmer's Walk
Week 1: 3 x 25 yards/side
Week 2: 3 x 25 yards/side
Week 3: 3 x 25 yards/side
Week 4: 3 x 25 yards/side
E) Forward Sled Drag (~60s rest)
Week 1: 4 x 50 yards
Week 2: 5 x 50 yards
Week 3: 6 x 50 yards
Week 4: 3 x 50 yards
Static Stretch: 30s/each
Lateral Hamstring on Box
Hip Rotator on Box
Lying Glute
Lying Knee-to-Knee
Rectus Femoris w/ Internal Rotation
90° Pec Stretch
Day 2
A1) 10-Yard Sprint w/ 5-Yard Decel (2-Point Start)
Week 1: 3x/side
Week 2: 3x/side
Week 3: 3x/side
Week 4: 3x/side
A2) Seated Psoas Lift
Week 1: 2 x (2x10s)/side
Week 2: 2 x (2x10s)/side
Week 3: 2 x (3x10s)/side
Week 4: 2 x (3x10s)/side
B1) DB Push Press
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
B2) Glute Bridge
Week 1: 3 x (2x10s)
Week 2: 3 x (2x10s)
Week 3: 3 x (3x10s)
Week 4: 2 x (3x10s)
C1) Slideboard Hamstring Curl (Loaded if necessary)
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 x 8
Week 4: 3 x 10
C2) No Money Drill
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
C3) Loaded Push-Up
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 4 x 6
Week 4: 3 x 8
C4) Stability Ball Front Plank
Week 1: 3 x (2x10s)
Week 2: 3 x (2x10s)
Week 3: 3 x (3x10s)
Week 4: 3 x (3x10s)
D1) Suspended Row
Week 1: 4 x 8
Week 2: 4 x 10
Week 3: 4 x 6
Week 4: 3 x 8
D2) Feet Elevated Side Plank
Week 1: 3 x (2x10s)/side
Week 2: 3 x (2x10s)/side
Week 3: 3 x (3x10s)/side
Week 4: 2 x (3x10s)/side
D3) Split Squat IsoHold
Week 1: 3 x 30s/side
Week 2: 3 x 30s/side
Week 3: 3 x 45s/side
Week 4: 2 x 45s/side
D4) DB Farmer's Walk
Week 1: 3 x 50 yards
Week 2: 3 x 50 yards
Week 3: 3 x 50 yards
Week 4: 3 x 50 yards
E) Forward Sled Drag (~60s rest)
Week 1: 4 x 50 yards
Week 2: 5 x 50 yards
Week 3: 6 x 50 yards
Week 4: 3 x 50 yards
Static Stretch: 30s/each
Lateral Hamstring on Box
Hip Rotator on Box
Lying Glute
Lying Knee-to-Knee
Rectus Femoris w/ Internal Rotation
90° Pec Stretch
