Training Camp Workouts

You have spent all summer getting stronger and now its time to reap the benefits of your hard work!  You enter training camp in the best shape of your career and now what can you do to make training camp productive, healthy, and maintain your strength gains?  Below is a sample program for training camp workouts that cover regeneration, and strength maintenance.  Your first goal is to perform at a high level at training camp, second is to stay healthy and third is to maintain your new strength levels.

Regeneration:

1. 8 to 10 min Flush ride post practice.  Low level Heart Rate
2. Foam Roller Exercises:  15 rolls for each exercise

• Seated External Hip rotators, Inner-Outer Hamstrings, Gastroc, Lateral Quad, Single Leg Quad pumps, 90degree Adductor, Quadratus, Upper Back, Back Arches over the roller x5, 5sec holds

1. Static Stretches: Hold for :30sec each

• Kneeling Quad Stretch, 3-way strap Hamstring, Box Hip Flexor, Quadraped Hip Leans, Prone Adductor Sit, Press-up to Inch Worm Stretch x3, Lateral Lean

1. Cold Therapy Tub or Contrast

Workouts:  In our 7 day training camp period, I alternate between two workouts that cover lower body and upper body pushing and pulling movements and core stability exercises.  I make it a point to keep the volume low so the workout and recovery sessions do not exceed 35 minutes.  Because this training is done post practice energy levels are constantly assessed.

Workout 1

Workout 2