Monday and Wednesday

Bench Press

Squats

Pullovers

Step-ups

Curls

Lunges (with weights in each hand – drive knee up between lunges)

Twists

Leg curls

Pull-downs

Leg extensions

Core/Planks

 

Tuesday and Thursday

Incline Press

Squat Jumps

Cleans

Hypers

Straight leg dead lift

Dips

Spilt jumps

Military Press

Toe raisers

Core

 

Notes:

  1. Do three sets: first two should be 10 to 12 reps. Third set – max out. 
  2. You should integrate plyometrics and dynamic stretching into your routine. Hopping, broad jumps, bounding, high knees, running backwards, and many other drills can improve strength, speed, and flexibility, and can prevent injuries.
  3. You should lift at least once on the weekend. If you cannot find weights then do drills, push-ups, and core work until you are exhausted.
  4. Over the weeks to come you should be gradually increasing the weight. Do this carefully, gently. But in the winter especially, you should be pushing yourself in the weight room the way you push yourself during interval training in the fall and spring. Soreness is to be expected. If you think you have pain that is more than simple lifting-related soreness, see a coach immediately.