Summer 2017 Off-Ice Training
Summer 2017 Off-Ice Training
Day 1 Monday May 15th Week 1-2-3 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up A Split jumps 2 x10 reps Bench push offs 2 x10 reps Ball hurdles 2 x10 reps Ball touch 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Day One-Monday Lower Body
May 15
May 22
May 29
1. Push Press
3 x 20 reps
______
______
_______
2. Step Ups
3 x 20 reps
______
______
_______
3. Single Leg Squats
3 x 20 reps
______
______
_______
4. Leg Curls
3 x 20 reps
______
______
_______
5. Leg Extensions
3 x 20 reps
______
______
_______
May 15
May 22
May 29
6. Close Grip Incline Press3 x 20 reps ______
______
_______
7. Dumbll Shoulder Press3 x 20 reps
______
______
_______
8. Shoulder Routine
3 x 20 reps
______
______
_______
9. Upright Rows
3 x 20 reps
______
______
_______
10. Pushups
3 x 20 reps
______
______
_______
Upper Body
Ab Workout 2
Day 2 Tuesday Week 1-2-3
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
¾ Speed ¾ Speed ¾ Speed
4 x 40 meters 4 x 40 meters 4 x 40 meters
PLYOMETRIC TRAINING 1. Skate Jump 2. Split Jump 3. Broad Jump
4 x 20 meters 4 x 20 meters 4 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
3
Day 3 Wednesday Week 1-2-3 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up B 4 Line Drill 2 x10 reps each direction Single Leg Squats 2 x10 reps Single Leg Cross Touch 2 x10 reps Double Leg Hops 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps
Lower Body
May 17
May 24
May 31
1. Squats
3 x 20 reps
______
______
_______
2. Stiff Leg Dead Lift
3 x 20 reps
______
______
_______
3. Leg Press
3 x 20 reps
______
______
_______
4. Curl Squat Press
3 x 20 reps
______
______
_______
5. Cleans
3 x 20 reps
______
______
_______
May 17
May 24
May 31
3 x 20 reps
______
______
_______
7. Dumbell Should Press 3 x 20 reps
______
______
_______
8. Shoulder Routine
3 x 20 reps
______
______
_______
9. Upright Rows
3 x 20 reps
______
______
_______
10. Pushups
3 x 20 reps
______
______
_______
Upper Body 6. Chin Ups
Ab Workout 4
Day 4 Thursday Week 1-2-3
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
2 x 40 meters 2 x 40 meters 2 x 40 meters
PLYOMETRIC TRAINING 1. Shuffle Jumps 2. Side Split Jumps 3. High Step Cross-Overs
2 x 20 meters 2 x 20 meters 2 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
5
Day 5 Friday Week 1-2-3 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up C Dot Drill 2 x10 Clockwise 2 x10 Counter Clockwise Bench Hurdles 2 x10 reps Hands Up Squats 2 x10 reps 1,2,3,4 Drill 2 x 10 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
May 19
May 26
June 2
1. Walking Lunge
3 x 20 reps
______
______
_______
2. Side Squats
3 x 20 reps
______
______
_______
3. Squat Turns
3 x 20 reps
______
______
_______
4. Groins
3 x 20 reps
______
______
_______
5. Calves
3 x 20 reps
______
______
_______
May 19
May 26
June 2
Upper Body 6. Bench Press
3 x 20 reps
______
______
_______
7. Low Row
3 x 20 reps
______
______
_______
8. Bar Dips
3 x 20 reps
______
______
_______
9. Dumbell Fly’s
3 x 20 reps
______
______
_______
10. Triceps
3 x 20 reps
______
______
_______
Ab Workout 6
Day 1 Monday June 5th Week 4-5-6-7 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up A Split jumps 2 x10 reps Bench push offs 2 x10 reps Ball hurdles 2 x10 reps Ball touch 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Day One-Monday Lower Body
Jun 5
Jun 12
Jun 19
Jun 26
1. Push Press
3 x 20 reps
______
______
_______
______
2. Step Ups
3 x 20 reps
______
______
_______
______
3. Single Leg Squats3 x 20 reps ______
______
_______
______
4. Leg Curls
3 x 20 reps
______
______
_______
______
5. Leg Extensions 3 x 20 reps
______
______
_______
______
June 5
June 12
June 19
Jun 26
6. Close Incl Press 3 x 20 reps ______
______
_______
______
7. Lat Pull Downs 3 x 20 reps
______
______
_______
______
8. Biceps
3 x 20 reps
______
______
_______
______
9. Pullover
3 x 20 reps
______
______
_______
______
3 x 20 reps
______
______
_______
______
Upper Body
10. Wrist Curls Ab Workout
7
Day 2 Tuesday Week 4-5-6-7
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
4 x 40 meters 4 x 40 meters 4 x 40 meters
PLYOMETRIC TRAINING 1. Skate Jumps 2. Split Jumps 3. Broad Jumps
4 x 20 meters 4 x 20 meters 4 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
8
Day 3 Wednesday Week 4-5-6-7 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up B 4 Line Drill 2 x10 reps each direction Single Leg Squats 2 x10 reps Single Leg Cross Touch 2 x10 reps Double Leg Hops 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
Jun 7
Jun 14
Jun 21
Jun 28
1. Squats
3 x 20 reps
______
______
_______
______
2. Stiff Leg Dlifts
3 x 20 reps
______
______
_______
______
3. Leg Press
3 x 20 reps
______
______
_______
______
4. Curl Squat Press3 x 20 reps ______
______
_______
______
5. Cleans
______
______
_______
______
June 7
June 14
June 21
Jun 28
3 x 20 reps
______
______
_______
______
7. DumbllShoPress3 x 20 reps
______
______
_______
______
8. Shoulder Routine3 x 20 reps ______
______
_______
______
9. Upright Rows
3 x 20 reps
______
______
_______
______
10. Pushups
3 x 20 reps
______
______
_______
______
3 x 20 reps
Upper Body 6. Chin Ups
Ab Workout 9
Day 4 Thursday Week 4-5-6-7
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
2 x 40 meters 2 x 40 meters 2 x 40 meters
PLYOMETRIC TRAINING 1. Shuffle Jumps 2. Side Split Jumps 3. High Step Cross-Overs
2 x 20 meters 2 x 20 meters 2 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
10
Day 3 Friday Week 4-5-6-7 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up C Dot Drill 2 x10 Clockwise 2 x10 Counter Clockwise Bench Hurdles 2 x10 reps Hands Up Squats 2 x10 reps 1,2,3,4 Drill 2 x 10 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
Jun 9
Jun 16
Jun 23
Jun 30
1. Walking Lunge 3 x 20 reps
______
______
_______
______
2. Side Squats
3 x 20 reps
______
______
_______
______
3. Squat Turns
3 x 20 reps
______
______
_______
______
4. Goins
3 x 20 reps
______
______
_______
______
5. Calves
3 x 20 reps
______
______
_______
______
Jun 9
Jun 16
Jun 23
Jun 30
Upper Body 6. Bench Press
3 x 20 reps
______
______
_______
______
7. Low Row
3 x 20 reps
______
______
_______
______
8. Bar Dips
3 x 20 reps
______
______
_______
______
9. Dumbell Fly’s
3 x 20 reps
______
______
_______
______
10. Triceps
3 x 20 reps
______
______
_______
______
Ab Workout 11
Day 1 Monday July 3rd Week 8-9-10-11 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up A Split jumps 2 x10 reps Bench push offs 2 x10 reps Ball hurdles 2 x10 reps Ball touch 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Day One-Monday Lower Body
July 3
July 10
July 17
July 24
1. Push Press
3 x 12 reps
______
______
_______
______
2. Step Ups
3 x 12 reps
______
______
_______
______
3. Single Leg Sqts 3 x 12 reps
______
______
_______
______
4. Leg Curls
3 x 12 reps
______
______
_______
______
5. Leg Extensions 3 x 12 reps
______
______
_______
______
July 3
July 10
July 17
July 24
6. Close Incl Press 3 x 12 reps ______
______
_______
______
7. Lat Pull Downs 3 x 12 reps
______
______
_______
______
8. Biceps
3 x 12 reps
______
______
_______
______
9. Pullover
3 x 12 reps
______
______
_______
______
3 x 12 reps
______
______
_______
______
Upper Body
10. Wrist Curls Ab Workout
12
Day 2 Tuesday Week 8-9-10-11
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
4 x 40 meters 4 x 40 meters 4 x 40 meters
PLYOMETRIC TRAINING 1. Skate Jumps 2. Split Jumps 3. Broad Jumps
4 x 20 meters 4 x 20 meters 4 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 minutes rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
13
Day 3 Wednesday Week 8-9-10-11 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up B 4 Line Drill 2 x10 reps each direction Single Leg Squats 2 x10 reps Single Leg Cross Touch 2 x10 reps Double Leg Hops 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
July 5
July 12
July 19
July 26
1. Squats
3 x 12 reps
______
______
_______
______
2. Stiff Leg Dlifts
3 x 12 reps
______
______
_______
______
3. Leg Press
3 x 12 reps
______
______
_______
______
4. Curl Squat Press3 x 12 reps ______
______
_______
______
5. Cleans
______
______
_______
______
July 5
July 12
July 19
July 26
______
______
_______
______
7. Dumblll ShoPress3 x 12 reps ______
______
_______
______
8. Shoulder Routine3 x 12 reps ______
______
_______
______
9. Upright Rows
3 x 12reps
______
______
_______
______
10. Pushups
3 x 12 reps
______
______
_______
______
3 x 20 reps
Upper Body 6. Chin Ups
3 x 12 reps
Ab Workout 14
Day 4 Thursday Week 8-9-10-11
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
2 x 40 meters 2 x 40 meters 2 x 40 meters
PLYOMETRIC TRAINING 1. Shuffle Jumps 2. Side Split Jumps 3. High Step Cross-Overs
2 x 20 meters 2 x 10 meters 2 x 20 meters
INTERVAL TRAINING 1. 400 meters x 5
1:15 minutes
2:45 rest
2. 200 meters x 5
33 seconds
1:37 minutes rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
15
Day 5 Friday Week 8-9-10-11 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up C Dot Drill 2 x10 Clockwise 2 x10 Counter Clockwise Bench Hurdles 2 x10 reps Hands Up Squats 2 x10 reps 1,2,3,4 Drill 4 x 10 reps 4. Back extension 5 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
July 7
July 14
July 21
July 28
1. Walking Lunge 3 x 12 reps
______
______
_______
______
2. Side Squats
3 x 12 reps
______
______
_______
______
3. Squat Turns
3 x 12 reps
______
______
_______
______
4. Goins
3 x 12 reps
______
______
_______
______
5. Calves
3 x 12 reps
______
______
_______
______
July 7
July 14
July 21
July 28
Upper Body 6. Bench Press
3 x 12 reps
______
______
_______
______
7. Low Row
3 x 12 reps
______
______
_______
______
8. Bar Dips
3 x 12 reps
______
______
_______
______
9. Dumbell Fly’s
3 x 12 reps
______
______
_______
______
10. Triceps
3 x 12 reps
______
______
_______
______
Ab Workout 16
Day 1 Monday May 15th Week 1-2-3 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up A Split jumps 2 x10 reps Bench push offs 2 x10 reps Ball hurdles 2 x10 reps Ball touch 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Day One-Monday Lower Body
May 15
May 22
May 29
1. Push Press
3 x 20 reps
______
______
_______
2. Step Ups
3 x 20 reps
______
______
_______
3. Single Leg Squats
3 x 20 reps
______
______
_______
4. Leg Curls
3 x 20 reps
______
______
_______
5. Leg Extensions
3 x 20 reps
______
______
_______
May 15
May 22
May 29
6. Close Grip Incline Press3 x 20 reps ______
______
_______
7. Dumbll Shoulder Press3 x 20 reps
______
______
_______
8. Shoulder Routine
3 x 20 reps
______
______
_______
9. Upright Rows
3 x 20 reps
______
______
_______
10. Pushups
3 x 20 reps
______
______
_______
Upper Body
Ab Workout 2
Day 2 Tuesday Week 1-2-3
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
¾ Speed ¾ Speed ¾ Speed
4 x 40 meters 4 x 40 meters 4 x 40 meters
PLYOMETRIC TRAINING 1. Skate Jump 2. Split Jump 3. Broad Jump
4 x 20 meters 4 x 20 meters 4 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
3
Day 3 Wednesday Week 1-2-3 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up B 4 Line Drill 2 x10 reps each direction Single Leg Squats 2 x10 reps Single Leg Cross Touch 2 x10 reps Double Leg Hops 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps
Lower Body
May 17
May 24
May 31
1. Squats
3 x 20 reps
______
______
_______
2. Stiff Leg Dead Lift
3 x 20 reps
______
______
_______
3. Leg Press
3 x 20 reps
______
______
_______
4. Curl Squat Press
3 x 20 reps
______
______
_______
5. Cleans
3 x 20 reps
______
______
_______
May 17
May 24
May 31
3 x 20 reps
______
______
_______
7. Dumbell Should Press 3 x 20 reps
______
______
_______
8. Shoulder Routine
3 x 20 reps
______
______
_______
9. Upright Rows
3 x 20 reps
______
______
_______
10. Pushups
3 x 20 reps
______
______
_______
Upper Body 6. Chin Ups
Ab Workout 4
Day 4 Thursday Week 1-2-3
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
2 x 40 meters 2 x 40 meters 2 x 40 meters
PLYOMETRIC TRAINING 1. Shuffle Jumps 2. Side Split Jumps 3. High Step Cross-Overs
2 x 20 meters 2 x 20 meters 2 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
5
Day 5 Friday Week 1-2-3 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up C Dot Drill 2 x10 Clockwise 2 x10 Counter Clockwise Bench Hurdles 2 x10 reps Hands Up Squats 2 x10 reps 1,2,3,4 Drill 2 x 10 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
May 19
May 26
June 2
1. Walking Lunge
3 x 20 reps
______
______
_______
2. Side Squats
3 x 20 reps
______
______
_______
3. Squat Turns
3 x 20 reps
______
______
_______
4. Groins
3 x 20 reps
______
______
_______
5. Calves
3 x 20 reps
______
______
_______
May 19
May 26
June 2
Upper Body 6. Bench Press
3 x 20 reps
______
______
_______
7. Low Row
3 x 20 reps
______
______
_______
8. Bar Dips
3 x 20 reps
______
______
_______
9. Dumbell Fly’s
3 x 20 reps
______
______
_______
10. Triceps
3 x 20 reps
______
______
_______
Ab Workout 6
Day 1 Monday June 5th Week 4-5-6-7 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up A Split jumps 2 x10 reps Bench push offs 2 x10 reps Ball hurdles 2 x10 reps Ball touch 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Day One-Monday Lower Body
Jun 5
Jun 12
Jun 19
Jun 26
1. Push Press
3 x 20 reps
______
______
_______
______
2. Step Ups
3 x 20 reps
______
______
_______
______
3. Single Leg Squats3 x 20 reps ______
______
_______
______
4. Leg Curls
3 x 20 reps
______
______
_______
______
5. Leg Extensions 3 x 20 reps
______
______
_______
______
June 5
June 12
June 19
Jun 26
6. Close Incl Press 3 x 20 reps ______
______
_______
______
7. Lat Pull Downs 3 x 20 reps
______
______
_______
______
8. Biceps
3 x 20 reps
______
______
_______
______
9. Pullover
3 x 20 reps
______
______
_______
______
3 x 20 reps
______
______
_______
______
Upper Body
10. Wrist Curls Ab Workout
7
Day 2 Tuesday Week 4-5-6-7
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
4 x 40 meters 4 x 40 meters 4 x 40 meters
PLYOMETRIC TRAINING 1. Skate Jumps 2. Split Jumps 3. Broad Jumps
4 x 20 meters 4 x 20 meters 4 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
8
Day 3 Wednesday Week 4-5-6-7 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up B 4 Line Drill 2 x10 reps each direction Single Leg Squats 2 x10 reps Single Leg Cross Touch 2 x10 reps Double Leg Hops 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
Jun 7
Jun 14
Jun 21
Jun 28
1. Squats
3 x 20 reps
______
______
_______
______
2. Stiff Leg Dlifts
3 x 20 reps
______
______
_______
______
3. Leg Press
3 x 20 reps
______
______
_______
______
4. Curl Squat Press3 x 20 reps ______
______
_______
______
5. Cleans
______
______
_______
______
June 7
June 14
June 21
Jun 28
3 x 20 reps
______
______
_______
______
7. DumbllShoPress3 x 20 reps
______
______
_______
______
8. Shoulder Routine3 x 20 reps ______
______
_______
______
9. Upright Rows
3 x 20 reps
______
______
_______
______
10. Pushups
3 x 20 reps
______
______
_______
______
3 x 20 reps
Upper Body 6. Chin Ups
Ab Workout 9
Day 4 Thursday Week 4-5-6-7
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
2 x 40 meters 2 x 40 meters 2 x 40 meters
PLYOMETRIC TRAINING 1. Shuffle Jumps 2. Side Split Jumps 3. High Step Cross-Overs
2 x 20 meters 2 x 20 meters 2 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
10
Day 3 Friday Week 4-5-6-7 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up C Dot Drill 2 x10 Clockwise 2 x10 Counter Clockwise Bench Hurdles 2 x10 reps Hands Up Squats 2 x10 reps 1,2,3,4 Drill 2 x 10 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
Jun 9
Jun 16
Jun 23
Jun 30
1. Walking Lunge 3 x 20 reps
______
______
_______
______
2. Side Squats
3 x 20 reps
______
______
_______
______
3. Squat Turns
3 x 20 reps
______
______
_______
______
4. Goins
3 x 20 reps
______
______
_______
______
5. Calves
3 x 20 reps
______
______
_______
______
Jun 9
Jun 16
Jun 23
Jun 30
Upper Body 6. Bench Press
3 x 20 reps
______
______
_______
______
7. Low Row
3 x 20 reps
______
______
_______
______
8. Bar Dips
3 x 20 reps
______
______
_______
______
9. Dumbell Fly’s
3 x 20 reps
______
______
_______
______
10. Triceps
3 x 20 reps
______
______
_______
______
Ab Workout 11
Day 1 Monday July 3rd Week 8-9-10-11 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up A Split jumps 2 x10 reps Bench push offs 2 x10 reps Ball hurdles 2 x10 reps Ball touch 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Day One-Monday Lower Body
July 3
July 10
July 17
July 24
1. Push Press
3 x 12 reps
______
______
_______
______
2. Step Ups
3 x 12 reps
______
______
_______
______
3. Single Leg Sqts 3 x 12 reps
______
______
_______
______
4. Leg Curls
3 x 12 reps
______
______
_______
______
5. Leg Extensions 3 x 12 reps
______
______
_______
______
July 3
July 10
July 17
July 24
6. Close Incl Press 3 x 12 reps ______
______
_______
______
7. Lat Pull Downs 3 x 12 reps
______
______
_______
______
8. Biceps
3 x 12 reps
______
______
_______
______
9. Pullover
3 x 12 reps
______
______
_______
______
3 x 12 reps
______
______
_______
______
Upper Body
10. Wrist Curls Ab Workout
12
Day 2 Tuesday Week 8-9-10-11
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
4 x 40 meters 4 x 40 meters 4 x 40 meters
PLYOMETRIC TRAINING 1. Skate Jumps 2. Split Jumps 3. Broad Jumps
4 x 20 meters 4 x 20 meters 4 x 20 meters
INTERVAL TRAINING 1. 400 meters x 4
1:15 minutes
2:45 rest
2. 200 meters x 4
35 seconds
1:25 minutes rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
13
Day 3 Wednesday Week 8-9-10-11 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up B 4 Line Drill 2 x10 reps each direction Single Leg Squats 2 x10 reps Single Leg Cross Touch 2 x10 reps Double Leg Hops 2 x 20 reps 4. Back extension 3 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
July 5
July 12
July 19
July 26
1. Squats
3 x 12 reps
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2. Stiff Leg Dlifts
3 x 12 reps
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3. Leg Press
3 x 12 reps
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4. Curl Squat Press3 x 12 reps ______
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5. Cleans
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July 5
July 12
July 19
July 26
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7. Dumblll ShoPress3 x 12 reps ______
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8. Shoulder Routine3 x 12 reps ______
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9. Upright Rows
3 x 12reps
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10. Pushups
3 x 12 reps
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3 x 20 reps
Upper Body 6. Chin Ups
3 x 12 reps
Ab Workout 14
Day 4 Thursday Week 8-9-10-11
AGILITY 1. Shuffle 2. Backward Run 3. Carioca
Full Speed Full Speed Full Speed
2 x 40 meters 2 x 40 meters 2 x 40 meters
PLYOMETRIC TRAINING 1. Shuffle Jumps 2. Side Split Jumps 3. High Step Cross-Overs
2 x 20 meters 2 x 10 meters 2 x 20 meters
INTERVAL TRAINING 1. 400 meters x 5
1:15 minutes
2:45 rest
2. 200 meters x 5
33 seconds
1:37 minutes rest
3. 800 meters x 1
3:00 minutes
4 minutes rest
15
Day 5 Friday Week 8-9-10-11 1. Light warm-up 2. Stretch full body 3. Dynamic warm-up C Dot Drill 2 x10 Clockwise 2 x10 Counter Clockwise Bench Hurdles 2 x10 reps Hands Up Squats 2 x10 reps 1,2,3,4 Drill 4 x 10 reps 4. Back extension 5 x 15 reps 5. Roman chair 3 x 15 reps Lower Body
July 7
July 14
July 21
July 28
1. Walking Lunge 3 x 12 reps
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2. Side Squats
3 x 12 reps
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3. Squat Turns
3 x 12 reps
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4. Goins
3 x 12 reps
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5. Calves
3 x 12 reps
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July 7
July 14
July 21
July 28
Upper Body 6. Bench Press
3 x 12 reps
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7. Low Row
3 x 12 reps
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8. Bar Dips
3 x 12 reps
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9. Dumbell Fly’s
3 x 12 reps
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10. Triceps
3 x 12 reps
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Ab Workout 16
