Games are usually on Tuesdays and Thursdays and practices are usually on Mondays and Wednesdays and some times tournaments on the weekend. That's how my schedule looks like most of the time. Thanks
ahh..
well, i would keep it simple right now, i would do full body DB workouts, that way, you could get those in whenever you feel good.. for example:
WORKOUT:
- WARMUP
- OPTIONAL REACTIVE WORK/JUMPS/SHORT SPRINTS
- DB UNILATERAL LOWER-1 @ 4 x 5-8 each leg
- S1: DB PRESS-1 @ 4 x 8-10
- S1: DB PULL-1 @ 4 x 8-10
- DB UNILATERAL LOWER-2
- S2: BW PRESS-2: 3-4 x F
- S2: BW PULL-2
- S2: DB CALF RAISE: 3-4 x F
- CORE and/or STRETCH
- PROTEIN SHAKE
- DONE
so, for:
- DB UNILATERAL LOWER-1, you have: db walking lunges, db reverse lunges, or bulgarian split squat
- DB UNILATERAL LOWER-2, you have: 18" stepup or 24" stepup
- DB PRESS-1, you have: db bench press flat, incline or decline
- DB PULL-1, you have: db single arm row
- BW-PRESS-2, you have dips or pushups etc
- BW-PULL-2, you have pullups or chinups etc
if you don't have enough weight to make it difficult, focus on speed with good form and rep it out continuously until failure
you could get in a session tues night, thurs night, and saturday or sunday if you don't have a tournament.. it's probably easier to get those workouts in AFTER games rather than the day before games, which would leave you more sore.. if you could get in 3 workouts a week that'd be great.
S1 and S2 are supersets, you do those exercises back 2 back that have the same SNUMBER, so do all S1's, and rotate back through the S1's until you hit all the sets.. then move on.
on off days you could hit bodyweight glute bridges, calf raises, hamstring work, etc..
sorry for taking so long, that's on me.. lots of fatigue mentally but bad excuse.
peace man
