In-Season Training - 1 game/wk
Session 1 - Early In The Week.
Train legs hard early in the week to go into next week fresh.
Some weeks you need to go lighter & decrease the eccentric loading for short turn arounds, after big games, or if overall strain from the season is showing.
Train hamstrings 1-2 days after the game.
The top movements here are:
Nordic Curls, Romanian Deadlifts are the 2 key movements for preventing hamstring strains and ACL injuries. They create serious muscle damage and should be done away from the next high speed, high force effort.
Quad Training 1-2 days after the game.
ATG Split Squat, Cyclist Squats, Sissy Squats.
Calves & Tibialis Anterior.
Tibialis anterior raises, single-leg calf raises, seated calf raises.
If the goal is to increase lower body size do minimal upper body training in this session.
If the athlete is lower body dominant/sufficient add in some push-ups and rows or structural balance specific movements (based on shoulder testing)
Biceps.
Incline curls / Commerford Curls / Bench curls
Triceps:
French Press
Session 2 - Mid-Week
Some weeks this session won't happen because of travel.
Less aggressive end range loading / eccentric loading.
More upper body volume and intensity.
Quadriceps.
Patrick Step-Ups / Poliquin / Peterson.
Posterior Chain.
Seated Good-Mornings, Jefferson curls, Single leg 45-degree back extensions are also good posterior chain exercises that can be done later in the week.
Anterior Chain.
Strict toes to bar/lying cable pull-ins.
Push-Key Movements.
Dips/ring dips, Cambered bar bench press, Extended range Poliquin Press (flat / 45 degree), Banded bench press.
Pull Key Movements.
Lean back chin-ups, incline DB rows, ring rows.
Individual Isolation Key Structural Balance Movements.
Power Options:
Power clean, medicine ball throws, box jumps...
Skipping
Session 3 - Priming Session
3-4 Movements
Power - Lower Body
Power Snatch / Clean Pulls - 3s 1-5r
Non-motorized treadmill to peak speed - 1-5reps
Med-ball throws - 3-5s 2-5r
Counter Movement Jump - 3-5 attempts.
Romanian Rhythm Squats
Power - Upper Body
Power Push-ups / Banded Bench Press - 2-5s 2-5r
Shoulders / Back
Incline DB rows, ring rows - 2-5s 5-10r
Shoulder Structural Balance.
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