This off-season workout plan should be performed 6 months prior to the fall season starting. This will help to prepare you in getting your body ready for the pre-season workout. Remember, if you are not familiar with a lot of the exercises, please see the diagrams to help you understand them better. Additionally, you can contact the coaching staff for more information. You can choose either program based on your schedule. Each workout has a link to a video demonstrating each exercise. Program 1: This should be done 3 times a week. Dumbbell Squat: 3 sets of 15 reps Dumbbell Alternating Bench Press: 3 sets of 15 reps Straight Arm Pulldowns: 3 sets of 15 reps Dumbbell Front Raises: 3 sets of 15 reps Reverse Flys: 2 sets of 15 reps Overhead Tricep Extensions: 3 sets of 15 reps Dumbbell Bicep Curls: 3 sets of 15 reps Jackknife Crunches: 3 sets of 20 reps Oblique Crunches: 3 sets of 20 reps External Rotation: 3 sets of 15 reps Program 2: This should be done 2 times a week. Dumbbell Lunge: 4 sets of 12 reps Hip Bridges: 4 sets of 12 reps Dumbbell Chest Fly: 4 sets of 12 reps Dumbbell Lateral Raises: 4 sets of 12 reps Preacher Curls: 4 sets of 12 reps Tricep Pushdowns: 4 sets of 12 reps Crunches on Stability Ball: 3 sets of 20 reps Box Jumps: 3 sets of 10 reps |
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