building an off-season workout
If you are ready to begin, consider the following principles to build your workout. What I have given you here is a guideline. These principles should be part of your off-season training. However, feel free to develop your own workouts. The most important thing is to begin now! Don’t wait until the season starts. By then it will be too late!
CUSTOMIZING YOUR WORKOUT
The following workout is a guide to help develop your personal plan. It’s important to let your body rest, so don’t weight train or do speed work on consecutive days. Again, feel free to make your own plan. The important thing is to get out there and do something!
ü Monday – Warm-up, Core, Strength Training, 20 Minute Run (treadmill or outdoors)*
ü Tuesday - Warm-up, Core, Agility and Speed Work, Skills
ü Wednesday - Warm-up, Core, Strength Training, 20 Minute Run
ü Thursday - Warm-up, Core, Agility and Speed Work, Skills
ü Friday - Warm-up, Core, Strength Training, 15 Minute Run (hard uphill)
ü Saturday - Rest
ü Sunday - 25 Minute Jog (light and easy on a flat surface)
*Outdoor running is preferred. Since our sport is outdoors, you should train 75% of the time outdoors
If you can run more than 20 minutes without strain, bump up your time to the point where you feel the last 5 minutes of running are stressful. Add 5 minutes to your time every few weeks. Aim to achieve running 25-30 minutes without rest.