Dela nyhet
Offseason Conditioning
Idag, 09:34 0 kommentarer
Goal: Improve stamina, strength, agility, and mobility
Schedule: 4 days/week (Mon, Tue, Thu, Fri)
Optional: Wednesday = Light recovery (walk/stretch), Weekend = rest or light shooting
Weekly Focus
- Week 1: Base fitness & form
- Week 2: Volume increase
- Week 3: Intensity & speed
- Week 4: Peak effort & challenge
Each workout is ~45–60 minutes. Split into 3 parts:
- Warm-up (10 min)
- Main Workout (30–40 min)
- Cool Down (5–10 min)
WEEK 1 (Build the Base) Day 1 – Endurance + Strength
- Warm-up jog + dynamic stretches
- Run: 2 km jog (easy pace)
- Bodyweight Circuit x 3 rounds
- Push-ups – 12
- Air squats – 20
- Plank – 30 sec
- Lunges – 10/leg
- Sit-ups – 15
Day 2 – Agility & Core
- Warm-up (high knees, butt kicks, side shuffles)
- Agility Ladder or Cone Drills – 4 sets
- Core Circuit x 3 rounds
- Russian twists – 20
- Leg raises – 15
- Plank – 45 sec
- Bicycle crunches – 20
- Light jog or 1.5 km run to finish
Day 3 – Speed Intervals
- Warm-up + short sprints
- Interval Running
- 4 x 100m sprint (walk back recovery)
- 2 x 200m run at 70% effort
- Bodyweight Strength (2 rounds)
- Diamond push-ups – 10
- Jump squats – 10
- Superman hold – 30 sec
Day 4 – Conditioning Circuit
- Dynamic warm-up
- AMRAP 20 min (As Many Rounds As Possible)
- 5 burpees
- 10 push-ups
- 15 squats
- 20 jumping jacks
- End with 1 km cooldown jog
WEEK 2 – Volume Bump
- Add 1 round to every circuit
- Increase running to:
- 5 km (Day 1)
- 6 x 100m sprints (Day 3)
- Add jump rope 3 x 1 min on 2 of the days
- Core planks → 60 seconds
WEEK 3 – Higher Intensity
- Circuits done at faster pace, focus on explosive reps (e.g., clap push-ups, jump lunges)
- Sprint intervals:
- 8 x 100m + 2 x 400m at 70–80%
- Replace 1 km jog with shuttle sprints (10-20m change of direction)
- Add resistance (backpack with books) for push-ups/squats if safe
WEEK 4 – Peak Challenge
- Test Week (track progress):
- 5 km run time
- Max push-ups in 1 min
- Max plank time
- 20m shuttle run (beep test style)
- Challenge Circuit (Pick 2 days):
3–4 rounds:- 10 burpees
- 20 push-ups
- 30 squats
- 40 mountain climbers
- 50 jumping jacks
- Bonus: Add short ball-handling drills at the end of each workout
Tips
- Stay hydrated
- Track results each week
- Prioritize form over speed
- Eat and sleep well for recovery
- If sore, do light stretching or foam rolling on off days