Offseason strength program

How we use this

This is a menu, not a one-day workout. Core lifts build the big stuff. Explosive work is the fast-twitch piece. Then we pick from the lift list with the sets and reps I already like.

If it hurts, stop. Tell a parent or coach.

Core lifts (large muscle)

• Reverse lunge
• RDL
• Bird dog
• Split squat
• Inverted row

Explosive work

• Trap bar deadlift (chains / bands)
• Split squat, broad, and skater jumps
• Med ball rotational throw
• Sled push sprints
• Banded push / pull and jumps

The lifts

Sets and reps the way I write them. RFESS is a rear-foot elevated split squat.

• Speed trap deadlift — 4×5
• 3-point row — 4×6
• RFESS — 4×5
• Bird dog — 4×6
• Side plank row — 3×10
• Eccentric banded straight-arm rotation — 3×10
• RDL — 4×8
• DB squat jumps — 4×4
• Swiss bench — 5×6
• Banded face pulls — 5×8
• Farmer's walk — 3×20 yds
• Down-dog toe touch — 3×10
• Landmine squat — 5×8
• Banded push-up — 4×10
• Inverted row — 4×6 (eccentric)
• DB split squat — 5×6
• Single-leg hip thrust — 4×6
• Straight-leg sit-ups — 3×10
• Med ball slams — 3×5
• Reverse lunge front — 5×5
• 3-point row — 4×8
• DB RFESS — 3×10
• Bird dog — 4×10
• Starfish plank — 2×30s
• Skater jump — 2×5 each
• Isolated preacher curl — 4×8
• Banded tricep extension — 4×12
• Front box squat w/ chain — 4×3
• KB overhead press — 4×6
• Goblet lateral squat — 3×10
• Med ball rotational — 3×5
• Chest-supported row — 4×8
• Push-up w/ overload — 4×6
• RDL — 5×8
• KB isolated walk — 4×10 yds
• Split squat jump (pause at the bottom) — 3×6
• Starfish side plank — 3×20s
• Banded skater jumps — 4×3
• Turkish get-up — 3×5
• Bird dog — 3×6
• Hip-thrusted single-arm press — 4×8
• Bear crawl — 3×15 yds
• Sled push sprint — 3×15 yds
• Speed trap deadlift — 4×5
• Step-down squat jump — 4×4
• DB RFESS — 3×3
• Banded push-up jump — 3×10
• Banded face pulls — 4×10
• Single-arm banded press, split stance — 4×8
• Lateral squat — 3×5 each
• Skater jump — 3×3
• Wide-stance iso press — 4×10
• Inverted row — 5×8
• Broad jump — 3×2
• Burpee — 3×10

Easy next step

Want this built into a lesson plan for your player? Share age, goals, and schedule on the short form.

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