Work Out Schedule for the Off Season
Monday
Push Press 3x 6
Incline Bench 2x 6 and 2x 4
Shoulder Shrugs 3x 8
Lawn Mowers 3x 8
Plank Serious
Tuesday
Hang Cleans 2x 6 and 2x 4
Step Ups 3x 8
Good Mornings 3x 6
Forearms 4x 10
Biceps 4x 10
Abdominals
Thursday
Squat 1x 8, 2x 6 and 1x 4
DP Lunges 4x 6
Seated Plate Raises 3x 8
Shrugs 4x 8
Forearms 4x 10
Biceps 4x 10
Abdominals
Friday
Bench 1x 8 2x 6 and 1x 4
Close Gripe 3x 8
Wide Gripe 3x 8
Triceps 4x 10
Dips 3x 10
Plank Serious
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Comments
So what made you decide that these exercises would be best for your athletes?
What sport and age level is this off season conditioning targeted for?
It seems that Jordan's intent is for this specific off-season program to be intended for football players. I like how you changed the sets up, on incline for example: 2x6 and 2x4. I think some people, however, might benefit from an explanation of some of the exercises and what muscle groups are targeted with the particular lifts, like lawnmowers and good morning, for example.