Advanced Training Status allowance:
4-7 days per week
Frequency
Guidelines For an “In-Season” athlete:
1-2 days
per week
Training frequency
to be completed by the athlete:
2 days
per week
o Monday (AM – upper body / PM – Lower body)
o
Thursday
( AM – upper body / PM – Lower body)
Primary goal for
in-season resistance training:
Core
strength maintenance
Training Load and
exercise type:
Core exercises: 85%
of 1RM - 5 repetitions
Assistance Exercises: 70% of 1RM - 8 repetitions
Assistance Exercises: 70% of 1RM - 8 repetitions
Core and
then assistance exercises
Lower body: (Monday and Thursday PM)
o
Back
squat
o
Lunge
o
Deadlift
o
Calf
raise
o
Heel
touch
o
Abdominal
crunches
Upper body: (Monday and Thursday AM)
o
Bench press
o
Bent
over row
o
Seated
shoulder press
o
Bicep
curl
o
Triceps
extension
o
Front
shoulder raise
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Morning | upper body resistance training | rest | Fitness maintenance | upper body resistance training | rest | rest | rest |
| Afternoon | Lower body resistance training | Light fitness maintenance | Tactical training | Lower body resistance training | Light fitness maintenance | Game | rest |
| Evening | rest | light tactical training | Tactical training | rest | light tactical training | rest | rest |
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