Off Season Pre-Season Competition 1 Transition Competition 2

September 3
rd
- February
28th
March 1
st
-May 20th May 21
st
-July 26th July 27
th
-August 4th August 5
th
- September 2
nd

Lifting- 3 days per week
(Monday, Wednesday,
Saturday)
Aerobic 2 days per week
(Tuesday, Friday)
Lifting- 2 days per week
(Monday, Thursday)
Aerobic- 2 days per week
(Wednesday, Sunday)
Lifting- 1 Day per week
(Monday)
Aerobic- 1 day per week
(Thursday)
Lifting- 2 days per week
(Monday, Thursday)
Aerobic- 2 days per week
(Wednesday, Saturday)
Lifting- 1 day per week
(Saturday)
Aerobic- 2 days per week
(Wednesday, Sunday)
Hypertrophy- September
3
rd
- November 10
th

Basic Strength- November
11
th
-February 28
th

Hypertrophy- March 1
st
-
April 20
th

Basic Strength- April 21
st
-
May 20
th

Hypertrophy- May 21
st
- July
26
th

Basic Strength- July 27
th
-
August 4
th

Hypertrophy- August 5
th
-
September 2
nd










Off Season Hypertrophy September 3
rd
- November 10
th
3 sets, 12-15 reps
Day 1- Upper Body
Pushups
Hammer Curls- 5-10 lbs
Cable Low Row 5-15 lbs
Dumbbell Shoulder Press- 5-10lbs
Day 2- Lower Body
Body Weight Squats
Lunges Body Weight
Hamstring Curls with Swiss Ball
Day 3- Hybrid Day
Lunges with Twist- 5 lbs
Pushups
Cable Lat pull down- 5-15 lbs
Side Lunges- Body Weight

Off Season Basic Strength Phase November 11
th
- February 28th
3 sets, 6-10 reps
Day 1- Upper Body
Pushups
Hammer Curls- 5-15 lbs
Cable Low Row 10-20 lbs
Dumbbell Shoulder Press- 5-15lbs
Day 2- Lower Body
Squats- 15 lbs medicine ball
Lunges- 5-10 lbs
Leg Curls- 5-15 lbs
Day 3- Hybrid Day
Lunges with Twist- 5-15 lbs
Pushups
Cable Lat pull down- 10-20 lbs
Side Lunges- 5-10 lbs


Pre-Season Hypertrophy- March 1
st
- April 20
th

3 sets, 12-15 reps
Day 1- Upper Body
Pushups
Hammer Curls- 5-15 lbs
Cable Low Row 10-20 lbs
Dumbbell Shoulder Press- 5-15lbs
Day 2- Lower Body
Squats- 15 lbs medicine ball
Lunges with twist- 5-10 lbs
Leg Curls- 5-15 lbs
Side Lunges- 5-10 lbs





Pre-Season Basic Strength- April 21
st
-May 20
th

3 sets- 6-10 Reps
Day 1- Upper Body
Pushups
Hammer Curls- 10-20 lbs
Cable Low Row 15-25 lbs
Dumbbell Shoulder Press- 10-15lbs
Day 2- Lower Body
Squats- 15 lbs-25lbs
Lunges with twist- 10 lbs
Leg Curls- 10-20 lbs
Side Lunges- 10 lbs




Competition Hypertrophy- May 21st- July 26th
3 sets, 12-15 reps
Day 1- Hybrid Day
Pushups
Hammer Curls- 5-15 lbs
Cable Low Row 10-20 lbs
Dumbbell Shoulder Press- 5-15lbs
Squats- 15 lbs
Lunges with Twist- 5-10 lbs
Leg Curls with Swiss Ball







Transition Basic Strength- July 27th- August 4th
3 sets- 6-10 Reps
Day 1- Upper Body
Pushups
Hammer Curls- 10-20 lbs
Cable Low Row 15-25 lbs
Dumbbell Shoulder Press- 10-15lbs
Day 2- Lower Body
Squats- 15 lbs-25lbs
Lunges with twist- 10 lbs
Leg Curls- 10-20 lbs
Side Lunges- 10 lbs



Competition Hypertrophy- August 5th- September 2nd
3 sets, 12-15 reps
Day 1- Hybrid Day
Pushups
Hammer Curls- 5-15 lbs
Cable Low Row 10-20 lbs
Dumbbell Shoulder Press- 5-15lbs
Squats- 15 lbs
Lunges with Twist- 5-10 lbs
Leg Curls with Swiss Ball





Aerobic Training Workout (Use field or basketball court if available)
Sprints- 20 yards (60 ft, length of bases at age 9)- 10-15 sprints
Basketball Lane Shuffle (emphasis on staying low)- 30 seconds, 10 times
Agility Cone Exercises (W Drill)- 10 times
5-10 min jog
Ab Workout- Minimum of 5 different ab workouts, 3 have to be with twisting motion (Medicine ball throws, 45s
with twist, chop and twist, ect.)