In-Season Training: Weeks 1 and 2

Program will be 3x per week.  In season, especially with the hours we put in on the field, your bodies can't handle the training volume we had in the fall.  All we are trying to do right now is maintain the strength we gained in the off-season, not gain strength.  Feel free to add in exercises that you want for core and forearms, but I want you guys to stick to the lower body and upper body movements I list.

Every 2 weeks the program will change up a bit so be sure to check in.  I will write the workouts on the board in the weight room tomorrow when I get to campus so they will be available in there as well.  As always, if you have any questions feel free to ask.

Make sure you guys are taking the time to get in a good warmup before you guys start your lifts.  I don't want anyone missing any time on the field for a weight room related injury due to lack of warmup or poor form.  TAKE CARE OF YOUR BODIES.  

The work will be done in supersets so you guys can get more work in a shorter period of time.  Like I said before, you shouldn't be spending more than 30-45 minutes in the weight room. 

Day 1

SS (Superset) 1:

3 sets of:

4 Back Squats @ 75% 1 RM

6 Jump Squats

-2 min rest between sets

SS 2:

3 Sets of:

8 Weighted Pushups

8 1 Arm Lat Pulldowns

DB Lunge Complex - 2 each direction

SS 3:

8 Landmines

Burnout on Gripper

Day 2

3 x 4 Deadlifts @ 75% 1 RM (Drop from the top)

SS 1:

3 Sets of:

8 Inverted Rows

8 Reverse Hypers

8 Physioball Hamstring Curls

SS 2:

3 Sets of

8 Knees to Elbows (Controlled)

Max Front Plank Hold

Isometric Reverse Curl Max Hold (Fat Bar)

Day 3

3 x 4 Hang Cleans to Front Squat @ 75% of 1RM Hang Clean

SS 1:

3 sets of:

8 Good Mornings

8 KB Swings (Heavy)

8 Pushup/Dip Combo

SS 2:

3 sets of:

8 Landmines

8 Ab Rollouts

I'll be posting video tomorrow on some of the things we haven't gone over in detail.  Again, start each day with a good warmup and finish up with stretching and/or foam rolling.