Regardless of your sport, to improve strength, speed, agility and athleticism, your conditioning needs to be at its peak during your off-season. This is because all of your sport-specific activities are at their lowest level, giving you ample time to hit the weight room and the track. Here's a generic strength and conditioning workout to get you started on your way to some big time gains. (Get the most out of your off-season workout.)
Perform six repetitions of each of these exercises with a light barbell.
Bonus: If you're short on time, perform a dynamic warm-up and increase the weight in the exercises to make your barbell complex a killer workout.
Sets/Reps: 3 x 4 with heavy weight and one minute rest between sets
Each of these exercises is part of a superset, meaning no rest between exercises (the first superset is actually a triad).
Sets/Reps: 3x6 with 6RM weight; rest one minute after completing all four supersets
Set up three plyo boxes in a straight line at one-yard intervals, the first two 12 inches high and the third 18 inches high.
That's one repetition.
Perform six repetitions after each completed superset (all sets and reps). You will do a total of 24 reps.
These are great for strengthening the muscles and connective tissue around the feet and ankles. Use a weight equal to your body weight.
In your socks, stand with one foot on pad and one foot elevated. Do not use your arms for balance; keep them at your sides. Balance for one minute on each foot.
Use a foam roller for a full-body massage after your workout.
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