Strength and conditioning for Age Group

Training Macrocycle

College Level Workout 04

College Workout 4 Chest Fly with Tubing 1) Secure door strap waist height.2) Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability.3)...

College Level Workout 03

College Workout 3 Twisters with medicine ball 1. Place a medicine ball in between your knees and hold. 2. While holding the medicine ball squat down and twist your knees side to side in a twisting motion. 3. Stand up and repeat the exercise for the prescribed...

College Level Workout 02

College Workout 2 DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position. Weighted Russian Twist 1. Roll out onto...

College Level Workout 01

College Workout 1 Across Body Arm Swings 1. Stand tall and hold arms out to your side.2. Slowly swing your arms back and forth across the front of your body.3. Repeat this continuous motion until warm or until recommended time is met. Forward Backward Leg Swing 1....

Pro Level Pre-Season training Macrocycles 2

Pro Level Pre-Season training Macrocycles 2 Weeks 27-31 of Macrocycle 2 for Pre-Season training. This is a twice a week resistance training. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Over the Back Toss 1. Stand...

Pro Level Pre-Season training Macrocycles 1

Pro Level Pre-Season training Macrocycles 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 45 seconds rest betwween exercises. Rest 1-2...

Pro Level In-Season training Macrocycle 2

Pro Level In-Season training Macrocycle 2 Weeks 37-41(or longer) of Macrocycle 2 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 30 seconds rest between sets. Glute/Hip Extension...

Pro Level In-Season training Macrocycle 1

Pro Level In-Season training Macrocycle 1 Weeks 32-36(or longer) of Macrocycle 1 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 30 seconds rest between sets. Leg Balance on Wobble...

Pro Level Functional training Macrocycle 2

Pro Level Functional training Macrocycle 2 Weeks 17-21 of Macrocycle 2 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 45 seconds rest between sets. Supine extended DB pullover 1....

Pro Level Functional training Macrocycle 1

Pro Level Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Barbell Pullover on ball 1)...

Pro Level Foundational training Macrocycle 2

Pro Level Foundational training Macrocycle 2 Weeks 7-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in a superset with 45 seconds rest between exercises. Rest 1-2 minutes between...

Pro Level Foundational training Macrocycle 1

Pro Level Foundational training Macrocycle 1 Weeks 1-6 of Macrocycle 1 for Foundational training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 60 seconds rest between exercises. Rest 1-2...

Pro Level Active Rest Period Macrocycles 1 & 2

Pro Level Active Rest Period Macrocycles 1 & 2 This is a 1-2 week period. It is for rest and recuperation. The athletes should abstain from any stressful situations, as to allow the body to recover. Pick an exercise below and complete 1-2x a week for 20-30 minutes...

Try these progressions and build your way up to the full workouts. Here are specific workouts. For each workout I’ve included a couple ideas on modifications. Start with what you’re able to do and make a plan to work your way up to this level – it won’t happen overnight but it won’t happen at all if you never begin!

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