Expect to feel stronger and more balanced in only a couple of weeks if you workout at least twice per week. Make sure to rest at least 1 full day between workouts.
Focus on your movement quality and body control. Exercise technique matters far more than anything else.
Pay attention to the sets, reps, rest and movement speed details. Completing the workout as listed makes a huge difference.
Having a training buddy is awesome. Do these with a friend if you can stay focused.
Enjoy your workouts 💪🎯🥳
For players who are 15 years old or younger with little-to-no previous weight room history. Also for players who simply prefer bodyweight training.
WORKOUT DETAILS:
Complete all sets of each exercise before moving to the next.
2 sets x 5 rounds EACH LEG.
No rest between sets.
Hold for 1 second at each balance position.
2 sets x 5 reps EACH LEG.
No rest between sets.
2 seconds down - 1 second hold @ bottom stretch - 1 second up - 1 second balance @ top.
3 sets x 10 reps
60 seconds rest between sets.
2 seconds down - 1 second hold @ bottom - jump as high as possible - 1 second hold @ catch - RELOAD.
3 sets x 10 reps EACH LEG.
60 seconds rest after both sides are complete (no rest between legs).
1 second down - 1 second hold @ bottom - 1 second up - 1 second balance @ top.
3 sets x 10 reps EACH LEG.
60 seconds rest after both sides are complete (no rest between legs).
2 seconds over - 1 second hold @ stretch - 2 seconds over - 1 second hold @ stretch.
3 sets x 15 reps.
60 seconds rest between sets.
2 seconds up - 2 seconds hold @ top - 2 seconds down - 2 seconds hold @ bottom.
1 set x hold as long as possible.
1 set x hold as long as possible each side.
30 seconds rest between sides.
STRETCH
Hold each position for 60s per side at an intensity where you can stay relaxed but feel a good stretch.
For players who are 16 years old or older. Previous weight room history is not required.
WORKOUT DETAILS:
Complete all sets of each exercise before moving to the next.
For all loaded drills, choose a weight that you can complete all the required reps with PERFECT FORM AND NO COMPROMISES.
--Lighter weights used correctly always earns you better & faster results vs. heavier weights used in a sloppy manner.
1 set x 10 reps each leg.
1 second up - 3 second hold @ top - 1 second down.
1 sets x 10 reps each leg.
2 seconds over - 1 second hold @ stretch - 2 seconds over - 1 second hold @ stretch.
2 sets x 5 rounds each leg.
No rest between sets.
Hold for 1 second at each balance position.
2 sets x 5 reps each leg.
No rest between sets.
2 seconds down - 1 second hold @ bottom stretch - 1 second up - 1 second balance @ top.
3 sets x 10 reps.
60 seconds rest between sets.
2 seconds down - 1 second hold @ bottom - 1 second up - 1 second hold @ top.
3 sets x 10 reps.
60 seconds rest between sets.
2 seconds down - 1 second hold @ bottom - 1 second up - 1 second hold @ top.
3 sets x 10 reps each leg.
60 seconds rest after both sides are complete (no rest between legs).
1 second down - 1 second hold @ bottom - 1 second up - 1 second balance @ top.
Leg Press
3 sets x 15 reps.
60 seconds rest between sets.
1 second out - 1 second hold @ straight (NOT over extended) - 2 seconds in - 1 second hold with tension at closest position.
Quad (knee) Extension
2 sets x 15 reps.
60 seconds rest between sets.
1 second up - 1 second hold @ top - 2 seconds down - 1 second hold with tension at bottom.
Hamstring (knee) Curl
2 sets x 15 reps.
60 seconds rest between sets.
1 second in - 1 second hold @ closest position - 2 seconds out- 1 second hold with tension at furthest position.
1 set x hold as long as possible.
1 set x hold as long as possible each side.
30 seconds rest between sides.
STRETCH
Hold each position for 60s per side at an intensity where you can stay relaxed but feel a good stretch.