in addition to high school practice, i was hoping to just make my body overall stronger and fitter
Monday or Tuesday(whichever day we do not have a match)
Legs
Squat 3x12-15 (NOT to failure, definiately)
Hamstring Curl 3x10-12 (Bowflex doesnt have a good straight legged deadlift set up)
Leg Kickback 3x12-15 (Glute and ham strength)
Calf Raise 3xinfinity(do partial reps until no more once im done with full reps)
3x Back extension
Wednesay or Tursday(not match day)
Bench Press 2x10-12
Lat Pulldown 2x10-12
Upright Row 2x10-12
Shoulder Press 2x10-12
Rear Deltoid(reverse fly in a way) 2x10-12
I do abs on days i dont do this program, usually doing weighted trunk rotations, stability stuff, and rotational stuff
I jumprope before all practices for a few minutes and either do quickness drills or jumprope or plyomtric stuff when i can
if my body is tired, i dont do the program or i take a set off of everyhting on leg day so i dont overtrain
Monday or Tuesday(whichever day we do not have a match)
Legs
Squat 3x12-15 (NOT to failure, definiately)
Hamstring Curl 3x10-12 (Bowflex doesnt have a good straight legged deadlift set up)
Leg Kickback 3x12-15 (Glute and ham strength)
Calf Raise 3xinfinity(do partial reps until no more once im done with full reps)
3x Back extension
Wednesay or Tursday(not match day)
Bench Press 2x10-12
Lat Pulldown 2x10-12
Upright Row 2x10-12
Shoulder Press 2x10-12
Rear Deltoid(reverse fly in a way) 2x10-12
I do abs on days i dont do this program, usually doing weighted trunk rotations, stability stuff, and rotational stuff
I jumprope before all practices for a few minutes and either do quickness drills or jumprope or plyomtric stuff when i can
if my body is tired, i dont do the program or i take a set off of everyhting on leg day so i dont overtrain
