Pre-Season Training Part III

Ahhh...Only a few days to go. Get out the Jump rope and head to the playground. Yes the playground!

That is where the Monkeybars and climbing apparatus are. Hopefully, you can find one with a suitable place for some Bar Dips and Pull-ups.

With the rope

5 minute slow even paced warm-up.
3 minutes hard one minute off for the next 20 minutes.

Take a break and Find the thickest pull up bar you can, 3-4 inch pipe. A football goal post works well.

3 Sets of as may Overhand grip pull ups you can do. Alternate sets with the Bar Dips.

Then find the bar-dip poles. Monkebars are great for this!
Again 3 Sets of as many as you can do.


Off to the nearest Telephone poles

Sprint from on pole to the next and jog it twice.

20 sprints, and I mean Sprint. 40 joging.

Last Find that park bench. It's plyometric time.

50 Jumps onto the bench 20X rest 20 X rest and 10 x rest rest for no longer than 1 1/2 minutes.

Let me know it you try it. I am sure you will be quite toasted!

Give a day of rest in between. Just the Jump Rope routine on the day of rest.

Pre-season training Part II

Pre-season training Part II

lifting ..What to do?

At this point if you haven't done much, high reps is all that will pay off.
25+ is what you need!

If you have been doing some, It is quite simple, cut back on the weight and go for the endurance. 15 reps twice a week /per body part.

Build up the shoulder girdle...It needs it, as it takes a pounding!

-Front press (3 sets 15 reps) it needs to be tight.

-Rear Lateral Raises (3 Sets 13 reps )It can not handle much more

Upright rows (3 sets 15+ reps) Help it from taking a beating..



Next...move to the CORE. A medicine ball will be the best. 20+ reps Side to side

Weighted decline crunches 15-20 reps.


Now to finish the core Heavy squats..8-10 reps..as high as you can handle....Don't worry about going high reps with the legs as they recover quicker than any other body part. (you use them every day). You can train them 3 times a week up until the season...