Introducing the Warriors Off-Season Strength Training Plan!

Summer Break is the perfect opportunity to get bigger, faster, stronger and more resilient for the upcoming school year. With that in mind, I’ve designed two 10 Week programs that are suitable for all Warrior athletes. The higher volume program, intended for conditioned athletes experienced with the Fitness Center, is four days per week and includes upper and lower body splits. The lower volume program, intended for athletes with less experience in the Fitness Center,  is only three days per week, whereas each workout includes upper and lower body exercises. The exercises are mostly the same in both plans, the difference lies in the volume of training and its impact on the body. Both programs are broken into two 4 week phases - hypertrophy (building muscle) and maximal strength, each followed by reduced volume "deload weeks" to allow for maximal recovery and gains. The programs include plyometrics, strength training, core and injury prevention exercises along with video demonstrations. Choose the one that works best for you.

If you have any questions, email Mr. Scott. 

Upper Body/Lower Body Split

This is the first of six tabs on the Upper/Lower Split Sheet. The tabs are split into Hypertrophy Phase Lower Body (above) and Upper Body (below), Deload 1, Maximal Strength Upper Body and Lower Body and lastly, Deload 2. The Hypertrophy and Max Strength Phases are four weeks long, whereas both Deloads are only one week. At the bottom of each plan are short instructions for understanding the plan. The upper/lower body split is meant to be performed four times per week, 2x lower and 2x upper. An example is Mondays and Thursdays could be Lower Body days and Tuesdays and Fridays are Upper Body Days. Print the plans out to track the weight used as you progress through the plan. 

Deloads 1 and 2 are one week in duration and are meant to be reduced intensity to allow the the body to recover and make adaptions (muscle growth and increased strength) after the preceding phases. During the Deload weeks, training is done three time per week, (e.g. Monday, Wednesday, Friday) and each workout contains upper and lower body exercises. Be sure to stick to reduced loads of about 70% of the last training during the preceding phase. At the top of the sheet, you can rate your current fatigue level after the previous phase and how difficult you found that phase. This can help to guide your training for the next phase - should you push harder or did you train to hard? It is common to feel lethargic during the Deload Phase. This lethargy usually resolves by the end of the Deload Week.

3 Days Per Week Plan

This is the first of 4 tabs on the 3 Days/Week Sheet. The tabs are split into Hypertrophy Phase (above), Deload 1, Maximal Strength (below) and lastly, Deload 2. The Hypertrophy and Max Strength Phases are four weeks long, whereas both Deloads are only one week. At the bottom of each plan are short instructions for understanding the plan. This plan is meant to be performed three times per week. An example is Mondays, Wednesdays and Fridays. Print the plans out to track the weight used as you progress through the plan. 

Deloads 1 and 2 are one week in duration and are meant to be reduced intensity to allow the the body to recover and make adaptions (muscle growth and increased strength) after the preceding phases. During the Deload weeks, training is done three time per week, (e.g. Monday, Wednesday, Friday) and each workout contains upper and lower body exercises. Be sure to stick to reduced loads of about 70% of the last training during the preceding phase. At the top of the sheet, you can rate your current fatigue level after the previous phase and how difficult you found that phase. This can help to guide your training for the next phase - should you push harder or did you train to hard? It is common to feel lethargic during the Deload Phase. This lethargy usually resolves by the end of the Deload Week.

Off-Season Running Program

Introducing the Warriors Off-Season Running Program!

This program is designed to complement the off-season strength training and is meant to improve speed and acceleration. Think of it as a strong starting point - not a complete training plan. If you have other drills you like or find beneficial, feel free to include them. I’d recommend performing the drills one to two times per week, either before doing a lower body strength training session or on off days. 

Each drill has a video attached with explanations and demonstrations. The most important thing is to do the drills with “intention”. That means don’t lazily perform the drills, but instead, concentrate on technique and trying to be as crisp as possible. 

If you have any questions, email Mr. Scott.