Off-Season Training Day 6
Warm-Up Acceleration Training 8x30m Three Point Starts Strength Training Day 1 Core Curcuit 1 Flexibility Training
Off-Season Training Day 5
Speed Endurance Training 6x110m (excellerate 10% every 20 meters beginning at 50%, walk back recovery) Core Curcuit 4 & 5 "Top Dog" and...
Off-Season Training Day 4
Meet Coach Rhodes at the track Cross-Training Circuit Flexibility Training
Off-Season Training Day 3
Strength Training Day 1 Core Circuit 3 "Mid-Air Core" Endurance Training 25 min run (on grass) Flexibility Training
Off-Season Training Day 2
Warm-Up Speed Training 5x50m Flys Strength Training Day 2 Core Curcuit 2 Flexibility Training
Off-Season Core Circuits
Circuit 1 "300" 25 in-outs 25 toe touches 25 flutter kicks (6 inches) 25 scissors (6 inches) BREAK 25 left side oblique crunches 25 right...
Off-Season Strength Training
Day 1 Hang Clean & Jerk 3x5 (7) Squat 3x8 (10) RDLs 3x10 Loaded Reverse Lunges 3x8 (10) Day 2 Bench Press 3x8 (10) Pull Ups 2xMax One Arm...
Off-Season Training Day 1
Warm-up 8x30m (3 min recovery) Strength-Training Day 1 Core Circut 1 Flexibility Training
