Offseason Conditioning

4 jul, 09:33 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