A Training Template for Your All- Season Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

A Training Template for Your All-Season Workout

April 9, 2013 | Robert Taylor

Must See Strength Training Videos

When you consider all the things your coach tells you that you need to improve on, you may be overwhelmed. Even coaches struggle with where to fit it all in. Improving your athletic ability takes patience and persistence—two qualities successful athletes, coaches and programs hold in high regard.

Use the template below to help you develop your off-season, pre-season and in-season training program to maximize your time so you can improve all aspects of your game.

Foam Rolling

Foam rolling relaxes the fascia and musculature of the body. It releases tight spots (adhesions) that limit mobility and that cause muscle discomfort or soreness. Applying pressure with a foam roller helps eliminate soreness, thus increasing range of motion. (Learn more about foam rolling benefits.)

Dynamic Warm-Up

Before starting any workout, remember to warm up and stretch properly. Take five to ten minutes to get your heart rate and breathing rate up. This prepares your body to perform intense exercise at your max, while reducing the chance you will sustain an injury caused by overworking a cold muscle. (Try this dynamic warm-up.)

Ab/Low Back and Weak Link Program

Make time to work on areas that need improvement. After breaking a sweat, spend 10 to 15 minutes training what is commonly referred to as the "core," which includes the head, neck, upper back, rotator cuffs, hips, grip and ankles. (Do this neck workout.)

Agility and Jump/Landing

Focus on your ability to change body position or direction rapidly. Agility is influenced by balance, coordination, center of gravity, running speed and skill. It can be improved by practicing for a specific sport, but also by improving individual elements of speed, balance, power and coordination. Throughout an agility program, include both jumping and landing drills to enhance your athleticism.

Conditioning

The demands of running a series of sprints are different from running in a game situation. Running you do in the off-season is designed to get you in good enough shape to start practice. The only way to get into shape for games is to experience the demands on the body in game situations. The more closely your conditioning can simulate the demands of practices or games, the more likely it will transfer.

Strength Training

Begin with the largest muscles of the body and focus on quality versus quantity. The intensity of the muscular contraction is critical for success. Make continued progress and vary your workouts to offer a constant challenge for your muscles. (Try this football conditioning workout.)

Performance Flexibility

The use of static stretching, stretch bands or a PNF program after a workout should not be taken lightly.  (Learn more about stretching.) Stretching for fifteen minutes each day will increase the resting length of your muscles, restore normal range of movement, encourage proper blood flow and increase your power during strength exercises.

Hydration/Supplementation/Nourishment

Exercise depletes the energy stored in your muscles. A high-carbohydrate diet will replenish your energy stores so you can perform at your best. After exercise, your body's ability to store glycogen is at its peak. (Follow these post-workout meal guidelines.)

Massage/Trigger Point Therapy

Immediately after practice—or even in front of the TV a bit later—spend 15 minutes massaging your muscles to keep them limber and ready for the next training session.

Sleep

Get on a schedule. Make sure you are in bed early enough to get seven to 10 hours of sleep per night. And never underestimate the benefits of a "power nap." Take a nap whenever you can fit one in during the day.

Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Must See
Perfect Dwyane Wade's Signature Euro Step
Views: 1,306,902
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 33,976,727
Derrick Rose Explains How He Stays Positive
Views: 4,916,163

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Converts Strength to Speed
Views: 959,620
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024
Dwight Howard Stays in the Gym All Night
Views: 3,930,693
Two-Ball Dribbling Drill With John Wall
Views: 3,360,036

Load More
More Cool Stuff You'll Like

Use Eccentric Lifts to Increase Size and Strength

Eccentric lifts can be a powerful tool for strength, size, and improved performance. Eccentric strength, which can be thought of as strength when the...

Save Your Shoulders With These Barbell Landmine Exercises

7 Farmer's Walk Variations for Improved Core Strength

Train Like a Pro: Damian Lillard's Basketball Core Workout

Prevent Volleyball Shoulder Injuries With These Exercises

3 Simple Strategies for a Better Workout

Increase Your Explosiveness with the Power Curl

12-Week Resistance Band and Chain Workout

Get a Full-Body Workout With Just 2 Exercises

Todd Durkin's Complete Football Strength Training Program

4 Simple Golf Core Exercises to Increase Your Driving Distance

Todd Durkin

Evan Longoria's Off-Season Strength and Resistance Workout

How to Improve Shoulder Strength and Flexibility

Abby Wambach's Soccer Power Workout

4 Exercises From NFL Players to Build True Game Speed

Build Awesome Arms With This 15-Minute Workout

When Not to Try Unstable Hockey Training

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Posterior Chain Fixes to Improve Your Game

5 Ways to Get a Higher Vertical Jump

3 Tips to Blast Through Training Plateaus

3 Keys to Better Softball Workouts

Putting Together an Off-Season Workout for Point Guards

What Happens When You Do The Same Exercise Every Day?

Add Surprise Sets for a Great Workout Finisher

Can You Survive This Insane 100-Rep Push-Up Challenge?

3 Tricks for a Stronger Front Squat

Prevent ACL Injuries With This Exercise

Build Wrestling Strength With the Gable Lock Isometric Hold

6 Gym Machines That Are Actually Worth Your Time

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Build Max Power With These Pulling Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

5 Quick Workout Fixes for Faster Muscle Growth

Grab a Broom for This Fast-Paced, Full-Body Workout

3 Keys to In-Season Baseball Training

The Best Lower-Body Landmine Exercises

Jump Higher After a Month With These 3 Exercises

How Strength Training Changed Rory McIlroy's Game

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Habits of Highly Successful Coaches

Build Bulletproof Chest Strength With This Unconventional Method

Deadlift Grip Guide: How Hand Placement Changes the Exercise

The 3-Minute Total Arm Pump

Train Like a Pro: Peyton Manning's Core Workout