With the school semester finally coming to a close, you’re probably ready to unwind and kick back. But if you’re a fall sport athlete, the end of the school year should mark the start of a summer of intensive training.
If you want to be a true competitor, you have to keep working. Summer is no exception. Ensure you’re strong to withstand the rigors of fall practices and games with these intense full-body combo dumbbell and barbell exercise workouts. (A must download for summer: STACK Summer Training Guide.)
Summer Weightlifting Guidelines
- Perform on non-consecutive days to allow for ample recovery time.
- Warm up your muscles with a dynamic upper- and lower-body warm-up (finish with cool down stretches to promote flexibility).
- Go from one exercise to the next without resting within each combo group.
- Rest between combo sets as indicated below.
Strength and Power Workout
The short rest periods add a sport-specific element, mimicking the limited rest time between downs.
Sets/Reps: 3×3-5 at 90% RM (rest 30-60 seconds between sets)
Sets/Reps: 3×8-10 at 80% RM (rest 30 to 45 seconds between sets)
Soccer, Field Hockey and Cross-Country Weightlifting
Muscle Endurance Workout
This workout is well suited for endurance sports because it involves minimal stoppages. The higher repetitions per exercise and brief rest periods between combo sets promote endurance.
Sets/Reps: 3×12-15 at 70 % RM (rest 15 to 30 seconds between sets)