As we move into the final week of Phase 1 of In-Season training, keep in mind that no matter what is planned on paper you need to address your needs on a day-to-day basis and adapt accordingly. This could mean performing only one set of the listed exercises or just completing the soft-tissue work, pre-hab, and stretching. Or, if you are not playing regularly, you may want to consider keeping your training volume higher.
Overall Goals for In-Season Training – Maintain strength, speed, and power from off-season and pre-season workouts; maintain flexibility; maximize recovery between practices and games
Pre-Training
Soft Tissue Work
- Glutes
- IT Band
- Quads
- Groin
Pre-hab
Complete one set of each exercise back-to-back until one set of each movement is complete. Then, return to the start and complete any movements with additional sets. Minimal rest between exercises.
- Glute Bridge Hold – 2 x 45 seconds
- Scapular Wall Slide – 2 x 12
- Plank – 3 x 60 seconds
Dynamic Warm-up
Complete one set of each exercise back-to-back until one set of each movement is complete.
- Walking Lunge – 10 yards
- Reverse Lunge with Twist – 10 yards
- World’s Greatest with Rotation – 10 yards
- Inch Worm – 10 yards
- Lateral Lunge – 10 yards each direction (left and right)
Exercises/Movements
Complete the following movements in order. Exercises grouped together should be completed in a superset fashion – back-to-back with minimal rest, taking a longer rest after the second exercise is complete. Rest 30-60 seconds between sets.
- Squat Jump – 3 x 6 (pause after each landing)
- Russian Twist – 3 x 40
- Deadlift
- For athletes with DB’s – 3 x 8
- For athletes with barbell or trap bar – 3 x 5
- Step-up – 3 x 12 each leg
- DB Row – 2 x 12
- Supermans – 2 x 12
Post-Training
Soft Tissue Work
- Hip Flexor
- IT Band
- Mid/Upper Back
Stretching
- Hamstrings
- Groin
- Piriformis Stretch
*Need a substitution for an exercise? Feel free to reach out here to let me know how I can help.
