Regardless of your sport, to improve strength, speed, agility and athleticism, your conditioning needs to be at its peak during your off-season. This is because all of your sport-specific activities are at their lowest level, giving you ample time to hit the weight room and the track. Here's a generic strength and conditioning workout to get you started on your way to some big time gains. (Get the most out of your off-season workout.)
Perform six repetitions of each of these exercises with a light barbell.
Bonus: If you're short on time, perform a dynamic warm-up and increase the weight in the exercises to make your barbell complex a killer workout.
Sets/Reps: 3 x 4 with heavy weight and one minute rest between sets
- Jump Shrug
- High Pull
- Hang Clean
Each of these exercises is part of a superset, meaning no rest between exercises (the first superset is actually a triad).
Sets/Reps: 3x6 with 6RM weight; rest one minute after completing all four supersets
Set up three plyo boxes in a straight line at one-yard intervals, the first two 12 inches high and the third 18 inches high.
- Begin by jumping from ground onto box one
- Jump down to ground between boxes one and two
- Jump onto box two
- Jump down to ground between boxes two and three
- Jump onto box three
- Stick all landings with knees bent, butt down and hips back
That's one repetition.
Perform six repetitions after each completed superset (all sets and reps). You will do a total of 24 reps.
Ankle Strength and Stability
These are great for strengthening the muscles and connective tissue around the feet and ankles. Use a weight equal to your body weight.
Airex Balance Pad
In your socks, stand with one foot on pad and one foot elevated. Do not use your arms for balance; keep them at your sides. Balance for one minute on each foot.
Use a foam roller for a full-body massage after your workout.
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