With gyms still closed or closing getting in your off-season prep work is harder than ever. Below is a sample 3 Day Program that you can use with minimal equipment. All you need to do is follow the guidelines in the chart below:
| Day 1 | Work | Rest | Day 2 | Work | Rest | Day 3 |
| Speed-Agility-Quickness | 0-10s | 2:30-5:00 | Strength Endurance | 20-40s | 2:30 – 5:00 | Aerobic Training Day |
| Strength/ Power | 0-10s | 2:30-5:00 | Lactate Conditioning | 20-40s | 45s – 90s | Heart Rate110-160 BPM |
| Under 10s Conditioning | 0-10s | 45s – 90s |
Here is a 3 Week Sample Using Only a Spin Bike
Day 1 Example: Alactic Work
Speed – Agility – Quickness (these can be any drill)
Using a Bike: Set resistance to level 5: Sprint all out for 10s Rest 2:30s for 4 – 6 sets
Strength/Power:
Set resistance as high as possible: Sprint all out for 10s Rest 2:30s for 3-6 sets or until you can no longer repeat the same amount of work
Under 10s Conditioning:
Set Resistance to moderately-heavy: Sprint all out for 10s Rest 45s for 6-12 sets or until you can longer repeat the same amount of work
Day 2 Example: Lactate Work
Strength Endurance:
Set resistance to moderate: Sprint all our for 30s Rest 3 Minutes for 6 sets or until you can no longer repeat the same amount of work
Lactate Conditioning:
Keep resistance the same as above: Sprint for 30s Rest 45s for 8-12 sets or until you can no longer repeat the same amount of work
Day 3 Example: Aerobic Conditioning
Set Resistance to moderate: Set a clock for 20 minutes. Alternating between 5 minutes of biking and stickhandling drill aim to keep your heart rate between 110-160 beats per minute
Following the above template you can sub in any exercise depending on what you have access to.
For a more detailed explanation CLICK HERE
