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TABLE 1. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE
TYPE OF EXERCISE
EXERCISE
SETS/REPS
TYPE OF SET
LBPWR
Sled Push
4 sets
Circuit
HPWR
Modified Horizontal
Scoop Toss
4x5
Circuit
VPWR
Box Jump
4x5
Circuit
UBS
Incline Press
4x8
Superset
UBS
One-Arm
Dumbbell Row
4 x 10
Superset
LBS
Kettlebell Swings
4 x 10
Superset
LBS
Deadlift
4x8
Superset
Core
Around the World
3x8
Circuit
UBE
Pull-Ups
3 x 10 – 15
Circuit
UBE
Push-Ups
3 x 10 – 15
KEY:
LBS = Lower Body Strength
UBS = Upper Body Strength
UBE = Upper Body Endurance
Circuit
LBPWR = Lower Body Power
HPWR = Horizontal Power
VPWR = Vertical Power
TABLE 2. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE
TYPE OF EXERCISE
EXERCISE
SETS/REPS
TYPE OF SET
LBS
Anchored Barbell
Squat Press
4x8
Complex Set
HPWR
Broad Jump
4x5
Complex Set
UBS
Bench Press
4x8
Compound Set
UBS
Dips
4 x 10 – 12
Compound Set
UBS
High Pull
4x8
Compound Set
UBS
Suspension
Trainer Rows
4 x 12 – 15
Compound Set
LBS
Leg Press
4x8
Complex Set
LBPWR
Donkey Kicks
4x5
Complex Set
Core
Ab Wheel
3x3
Circuit
Core
Standing Rotational
Wall Toss
3 x 10
Circuit
UBS
Alternating Dumbbell
Front Raises
3x8
Circuit
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