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The Any Sport Off-Season Workout

October 19, 2012 | Brian Lebo

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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.)

Warm-Up

Barbell Complex

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.

Power Exercise

Sets/Reps: 3 x 4 with heavy weight and one minute rest between sets

Strength Exercises

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

Superset 1

Superset 2

Superset 3

Superset 4

Plyometrics

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.

  • Begin by jumping from ground onto box one
  • Jump down to ground between boxes one and two
  • Jump onto box two
  • Jump down to ground between boxes two and three
  • Jump onto box three
  • Stick all landings with knees bent, butt down and hips back

That's one repetition.

Perform six repetitions after each completed superset (all sets and reps). You will do a total of 24 reps.

Ankle Strength and Stability

Toe Raises

Sets/Reps: 3x25

These are great for strengthening the muscles and connective tissue around the feet and ankles. Use a weight equal to your body weight.

Airex Balance Pad

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.

Cool Down

Use a foam roller for a full-body massage after your workout.

Photo: catalystathletics.com

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
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