Train Legs once per week

Train Legs after a game or 2-3 days

before a game
Train Upper Body once per week
Train the Core twice per week
FOCUSED
INTENSITY
87

IN SEASON
88 89
EXERCISE REP TEMPO REST
A1 MED BALL CRUNCH (KNEES BENT) 20-30 MED 5
A2 MED BALL CRUNCH (KNEES STRAIGHT) 20-30 MED 5
A3 ANKLES 20 MED 5
A4 OPPOSITES 10 MED 5
A5 OBLIQUES 15 MED 5
A6 BICYCLE 15 FAST 5
A7 SUPERMAN 10 2 SEC. 30
Note: The progression is to perform each exercise with 1 foot as a base of support.
When performing the exercises with 1 foot you should do 1/2 of the repetitions
with one foot and 1/2 of the repetitions with the other foot

THE CORE PROGRAM 4
medicine ball crunch
(knees bent)
ankles medicine ball crunch
(knees straight)
ankles
obliques opposites bicycle superman
90 91

LEGS

IN SEASON
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8

5 5 5 5 5 5
5 5 5 5 5 5
5 5 5 5 5 5
6 6 6 6 6 6
8 8 8 8 8 8
8 8 8 8 8 8


WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8

5 5 5 5 5 5
5 5 5 5 5 5
5 5 5 5 5 5
6 6 6 6 6 6
8 8 8 8 8 8
8 8 8 8 8 8



WARM UP 30s rest between circuits
A1 STANDING PLATE ROTATION (35 - 45 LBS) 3X8
B1 CORE 4 2 SETS





TRAINING 30s rest between sets / 1 minute rest between circuits
A1 SQUAT 3X5

A2 VERTICAL JUMP 3X8
hands on hips or in front of body
B1 EXPLOSIVE SPLIT SQUAT 3X5

B2 ALTERNATE SPLIT JUMP 3X6

C1 SINGLE LEG SQUAT 3X8
try to get as low as you can
C2 SKATER JUMP





WARM UP 30s rest between circuits
A1 STANDING PLATE ROTATION (35 - 45 LBS) 3X8
B1 CORE 4 2 SETS





TRAINING 30s rest between sets / 1 minute rest between circuits
A1 SQUAT 3X5

A2 VERTICAL JUMP 3X8
hands on hips or in front of body
B1 EXPLOSIVE SPLIT SQUAT 3X5

B2 ALTERNATE SPLIT JUMP 3X6

C1 SINGLE LEG SQUAT 3X8
try to get as low as you can
C2 SKATER JUMP




squat single leg squat forward
medicine ball crunch
(knees bent)
ankles medicine ball crunch
(knees straight)
ankles
plate rotation
obliques opposites bicycle superman
vertical jump split squat skater jump
92 93

UPPER BODY

IN SEASON
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8

8 8 8 8 8 8
5 5 5 5 5 5
10 10 10 10 10 10
8 8 8 8 8 8
10 10 10 10 10 10
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8

8 8 8 8 8 8
5 5 5 5 5 5
10 10 10 10 10 10
8 8 8 8 8 8
10 10 10 10 10 10

WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROTATOR CUFF) 3X8
B1 STANDING PLATE ROTATION (35 - 45 LBS) 3X8





TRAINING 30s rest between sets / 1 minute rest between circuits
A1 PULL UP 3X8
change grip positions for each set
A2 DUMBBELL PRESS (8 REPS) OR PUSH UP (15-20 REPS) 3X8
OR 20
B1 DIAGONAL CHOP 3X8

B2 HORIZONTAL PULL UP OR ONE ARM ROW 3X10

C1 SHOULDER PRESS 3X8
STAND ON BALANCE BOARD OR BOSU BALL
C2 SWISS BALL TORSO TWIST 3X10




WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROTATOR CUFF) 3X8
B1 STANDING PLATE ROTATION (35 - 45 LBS) 3X8





TRAINING 30s rest between sets / 1 minute rest between circuits
A1 PULL UP 3X8
change grip positions for each set
A2 DUMBBELL PRESS (8 REPS) OR PUSH UP (15-20 REPS) 3X8
OR 20
B1 DIAGONAL CHOP 3X8

B2 HORIZONTAL PULL UP OR ONE ARM ROW 3X10

C1 SHOULDER PRESS 3X8
STAND ON BALANCE BOARD OR BOSU BALL
C2 SWISS BALL TORSO TWIST 3X10



front raise side raise
rotator cufffinish
rotator cuffstart reverse flystart reverse flyfinish
torso rotationstart torso rotationfinish torso rotationfinish
(high/low)
torso rotationfinish
(low/high)
pull up
bench press
(dumbbell, swiss ball)
diagonal chop diagonal chop
horizontal pullup
torso twist
(swiss ball)
shoulder press
(single arm, swiss ball)
94 95

COMBINATION 1

IN SEASON
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4

5 5 5 5 5 5
15 15 15 15 15 15
10 10 10 10 10 10
5 5 5 5 5 5
6 6 6 6 6 6
8 8 8 8 8 8
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4

5 5 5 5 5 5
15 15 15 15 15 15
10 10 10 10 10 10
5 5 5 5 5 5
6 6 6 6 6 6
8 8 8 8 8 8

WARM UP 30s rest between circuits







TRAINING
A1 HANG CLEAN / FRONT SQUAT / STIFF LEG DEADLIFT 3X5

A2 PUSH UP 3X15

A3 STANDING PLATE ROTATION 3X10

B1 SPLIT SQUAT 3X5

B2 SKATER JUMPS 3X6

B3 SHOULDER PRESS 3X8
STAND ON BALANCE BOARD OR BOSU BALL



WARM UP 30s rest between circuits







TRAINING
A1 HANG CLEAN / FRONT SQUAT / STIFF LEG DEADLIFT 3X5

A2 PUSH UP 3X15

A3 STANDING PLATE ROTATION 3X10

B1 SPLIT SQUAT 3X5

B2 SKATER JUMPS 3X6

B3 SHOULDER PRESS 3X8
STAND ON BALANCE BOARD OR BOSU BALL


30s rest between sets / 1 minute rest between circuits 30s rest between sets / 1 minute rest between circuits
power clean
(start bar at floor)
front squat
stiff leg deadlift push up
split squat split squat
(barbell)
plate rotation
skater jump
96 97

COMBINATION 2

IN SEASON
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4

5 5 5 5 5 5
6 6 6 6 6 6
8 8 8 8 8 8
10 10 10 10 10 10
8 8 8 8 8 8
15 15 15 15 15 15
8 8 8 8 8 8
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4

5 5 5 5 5 5
6 6 6 6 6 6
8 8 8 8 8 8
10 10 10 10 10 10
8 8 8 8 8 8
15 15 15 15 15 15
8 8 8 8 8 8

WARM UP 30s rest between circuits







TRAINING
A1 SPLIT SQUAT (BACK FOOT ON BOX) 3X5

A2 SKATER JUMPS 3X6

A3 SHOULDER PRESS 3X8
STAND ON BALANCE BOARD OR BOSU BALL
B1 SQUAT 3X6

B2 VERTICAL JUMP 3X8

B3 SHOULDER PRESS 3X15
STAND ON BALANCE BOARD OR BOSU BALL
B4 DIAGONAL CHOP 3X8



WARM UP 30s rest between circuits







TRAINING
A1 SPLIT SQUAT (BACK FOOT ON BOX) 3X5

A2 SKATER JUMPS 3X6

A3 SHOULDER PRESS 3X8
STAND ON BALANCE BOARD OR BOSU BALL
B1 SQUAT 3X6

B2 VERTICAL JUMP 3X8

B3 SHOULDER PRESS 3X15
STAND ON BALANCE BOARD OR BOSU BALL
B4 DIAGONAL CHOP 3X8


30s rest between sets / 1 minute rest between circuits 30s rest between sets / 1 minute rest between circuits
squat
diagonal chop
diagonal chop
skater jump vertical jump split squat
98 99

CARDIO - IN SEASON 1

CARDIO - IN SEASON 2
LEVEL 11-13
FOR WARM UP
AND SPRINTS
ALL RECOVERY TIMES
SHOULD HAVE VERY LITTLE
INTENSITY (SPRINT IN
SECONDS : RECOVERY IN
SECONDS RPM FOR SPRINT)
5 minutes 90 RPM,
warm up
30 : 60 120
20 : 40 130
10 : 20 140 X 2
5 : 25 150+ X 2
1 minute easy
2 minutes 70 RPM,
cool down
X 4
LEVEL 11-13
FOR WARM UP
AND SPRINTS
ALL RECOVERY TIMES
SHOULD HAVE VERY LITTLE
INTENSITY (SPRINT IN
SECONDS : RECOVERY IN
SECONDS RPM FOR SPRINT)
5 minutes 90 RPM,
warm up
10 : 10 150 X 6
1 minute easy
2 minutes 70 RPM,
cool down
X 4
BIKE BIKE RUNNING RUNNING
Performed on a treadmill
INCLINE 10
SPEED 10mph
30-45 sec sprint
Step off and rest 1-2 min
REPEAT 6-10 TIMES
Performed on a treadmill
INCLINE 10
SPEED 10mph
20-30 sec sprint
Step off and rest for 40-60 sec
REPEAT 6-10 TIMES
100 101
LEVEL 11-13
FOR WARM UP
AND SPRINTS
ALL RECOVERY TIMES
SHOULD HAVE VERY LITTLE
INTENSITY (SPRINT IN
SECONDS : RECOVERY IN
SECONDS RPM FOR SPRINT)
5 minutes 90 RPM,
warm up
20 : 40 140 X 10
OR
15 : 45 150 X 10
OR
10 : 50 160 X 10
2 minutes 70 RPM,
cool down

CARDIO - IN SEASON 3

CARDIO - IN SEASON 4
LEVEL 11-13
FOR WARM UP
AND SPRINTS
ALL RECOVERY TIMES
SHOULD HAVE VERY LITTLE
INTENSITY (SPRINT IN
SECONDS : RECOVERY IN
SECONDS RPM FOR SPRINT)
5 minutes 90 RPM,
warm up
10 : 20 140 X 6
1 minute easy
5 : 25 150+ X 6
1 minute easy
2 minutes 70 RPM,
cool down
X 2
BIKE BIKE
102

NOTES