Position Player’s Foundation Phase – Building a Solid Training Base – Volume Training
| Monday – Legs & Back | |||
| Exercise Back Squat* Walking Forward Lunge* Low Box Step-Up* Plyometrics/ Squat Jump Dumbbell Row Front Pull Down |
Sets 3-5 3-5 3-5 3 4 2 |
Reps 10 10 10 8 each 8 8 |
Comments Heavy Day!!! Increase weight each set (85-95% effort) 10 reps each leg with dumbbells or vest 10 reps alternating each leg with body weight or vest (1) Tuck Jump, (2) Skater Bound 8 reps each arm |
| *Note on Squat, Lunge, and Step-Up – Add one set per week until you are up to five sets. These exercises are sufficient hamstrings work. If you want to do extra hamstring work, we suggest regular or single leg RDL’s. | |||
| Tuesday – Upper Body | |||
| Exercise Incline Push-up Incline Pull-up Dumbbell Bench Press Rhomboid Row Combo I – Curl & Press** Hammer Curl Triceps Extension Shoulder Routine |
Sets 2 6 4 4 3 2 2 1 |
Reps 16 8 8 8 8 12 12 12 each |
Comments Using a bar, bench, or box Same as “Inverted Row” Superset Rhomboid with Bench Press Pinch the shoulder blades without shrugging 8 reps each arm . . Tubing Program |
| **If you have problems with Curl & Press, perform regular dumbbell shoulder presses. Always train forearms on upper body days. | |||
| Thursday – Legs & Back | |||
| Exercise Lower Body Circuit: -Body Wt. Squat -Body Wt. Lunge -Body Wt. Low Box Step-Up . Plyometrics/ Squat Jump Dumbbell Row Front Pull Down |
Sets . 3 3 3 . 3 2 4 |
Reps . 30 30 30 . 8 each 8 8 |
Comments . Alternate the: (1) Squat, (2) Lunge, and (3) Step-ups (x3) 30 total lunges, alternating each leg 30 total step-ups, alternating each leg. 1 min between sets . (1) Tuck Jump, (2) Skater Bound 8 reps each arm |
| Friday – Upper Body | |||
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