In-Season Training Program (2x/Week)

Kevin Neeld

This is the next phase of our in-season training program. Most of our athletes are youth players at this point so most games are on Saturdays or Sundays. Players train on Mondays and Wednesdays.

Day 1

A1a) 15-Yard Sprint (Falling Start)
Week 1: 3x/side
Week 2: NA
Week 3: 3x/side
Week 4: NA

A1b) Broad Jump
Week 1: NA
Week 2: 3 x 5
Week 3: NA
Week 4: 3 x 5

A2) Wall March Hold
Week 1: 2 x 15s/side
Week 2: 2 x 20s/side
Week 3: 2 x 8/side
Week 4: 2 x 10/side

B1) Back Leg Raised Split Squat
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3 x 4/side
Week 4: 3 x 6/side

B2) Bench Press
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 3 x 4
Week 4: 3 x 6

B3) Slideboard Bodysaw
Week 1: 2 x 8
Week 2: 2 x 8
Week 3: 2 x 10
Week 4: 2 x 10

C1) Trap Bar Deadlift
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 3 x 4
Week 4: 3 x 6

C2) Low Pulley Row
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 3 x 8

C3) Top Leg Bunkie Side Plank
Week 1: 2 x 15s/side
Week 2: 2 x 15s/side
Week 3: 2 x 20s/side
Week 4: 2 x 20s/side

CON) Bike
Week 1: 8 x :30/1:00
Week 2: 6 x :30/1:00
Week 3: 10 x :30/1:00
Week 4: 5 x :30/1:00

Static Stretching: 30s each
Lateral Hamstrings
2-Way Lying Glute
Lying Knee-to-Knee
Rectus Femoris w/ Internal Rotation
90° Pec

Day 2

A1) Rotational Overhead Med Ball Floor Slam
Week 1: 3 x 6/side
Week 2: 3 x 6/side
Week 3: 3 x 6/side
Week 4: 3 x 6/side

A2) No Money Drill
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10

A3) Stability Ball Front Plank w/ Mini Rollout
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10

B1) DB Slideboard Reverse Lunge
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3x 4/side
Week 4: 2 x 6/side

B2) Weighted BOSU Push-Up
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 3 x 8
Week 4: 2 x 10

B3) 1-Arm DB Row
Week 1: 2 x 8/side
Week 2: 2 x 10/side
Week 3: 2 x 6/side
Week 4: 2 x 8/side

C1) Chin-Up (Neutral Grip)
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 2 x 8

C2) 1-Arm Stability Ball Wall Hold
Week 1: 2 x 20s/side
Week 2: 2 x 20s/side
Week 3: 2 x 20s/side
Week 4: 2 x 20s/side

C3) Standing Belly Press IsoHold
Week 1: 2 x 20s/side
Week 2: 2 x 30s/side
Week 3: 2 x 12/side
Week 4: 2 x 15/side

Static Stretching: 30s each
Lateral Hamstrings
2-Way Lying Glute
Lying Knee-to-Knee
Rectus Femoris w/ Internal Rotation
90° Pec

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