Workout Routine

Laurin Sander Off-Season (Phase II)

by Baer451

Dynamic Warm-Up

  1. High Knee Tuck | High Knee Run - 10m each 2. Hurdler Stretch | Butt Kick Run - 10m each 3. Figure 4 | Straight Leg March - 10m each 4. Lunge | Reverse Lunge - 10m each 5. Lateral Lunge | Waiter’s Bows - 10m each 6. Heel to Toe Walk | Reverse Hip Circle Walk - 10m each 7. Bodyweight Squats - 10 8. Single Leg Toe Touch - 5 each side 9. Low Lateral Shuffle - 10m each 10. Power Lateral Shuffle - 10m each 11. Karaoke Shuffle - 10m each 12. Backwards Reach Run | Straight Leg Pulls - 10m each 13. Back Pedal | Sprint - 10m each 14. Fire Hydrants - 5 mit Pause, 5 Fließend each side 15. Hip Circles - 5 mit Pause, 5 Fließend each side

PreHab I 1a. Wall Slides 3x5 1b. Y-Cuffs 3x10 1c. Ext Rotation Band Holds (3 second hold) 3x3

PreHab II 1a. Band Dislocation 2x20 1b. Band Pull Aparts 2x20 1c. Band External Rotation 2x20

Workouts

Woche 1 - Plyometrie | Unterkörper

Single Leg Triple Jump

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Single Leg Triple Jump

4 sets

Lateral Alternating Bounds 20m

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Alternating Bounds 20m

4 sets

Ascending Skater Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec
2
5
120 sec
3
5
120 sec
4
5
120 sec
5
5
120 sec

Ascending Skater Jumps

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
83% 1RM
4
180 sec
2
83% 1RM
4
180 sec
3
83% 1RM
4
180 sec
4
83% 1RM
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

trap bar deadlift

4 sets

Trap Bar Deadlift Isometric (3sec hold)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
2
180 sec
2
88% 1RM
2
180 sec
3
88% 1RM
2
180 sec
4
88% 1RM
2
180 sec

Trap Bar Deadlift Isometric (3sec hold)

4 sets

Split Squat Iso Hold

Set
Intensity
Weight
Reps
Rest time
1
180 sec
2
180 sec
3
180 sec

Split Squat Iso Hold

3 sets

Single Leg Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec
2
70% 1RM
10
180 sec
3
70% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Single Leg Romanian Deadlift

3 sets

Sprinter Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Sprinter Sit-Ups

3 sets

Woche 1 - PreHab | Antritt | Oberkörper

Seated Arm Pump

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Seated Arm Pump

2 sets

Wall Starts

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec

Wall Starts

4 sets

Half Kneeling Sprint 10m

Set
Intensity
Weight
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec
5
1
60 sec
6
1
60 sec

Half Kneeling Sprint 10m

6 sets

Falling Sprint 10m

Set
Intensity
Weight
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec
5
1
60 sec
6
1
60 sec

Falling Sprint 10m

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
50% 1RM
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

incline bench press

2 sets

Iso Push-Up Hold

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec
3
120 sec
4
120 sec

Iso Push-Up Hold

4 sets

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
0 sec

Chest Supported Rows (Elbow To Pelvis)

1 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
180 sec

seated overhead press

1 sets

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
0 sec

Chest Supported Rows (Elbow To Pelvis)

1 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
180 sec

seated overhead press

1 sets

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Chest Supported Rows (Elbow To Pelvis)

1 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

seated overhead press

1 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
0 sec

Dips

1 sets

Australian Row

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
0 sec

Australian Row

1 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
15
180 sec

Russian Twist

1 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
0 sec

Dips

1 sets

Australian Row

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
0 sec

Australian Row

1 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
15
180 sec

Russian Twist

1 sets

Woche 1 - Höchstgeschwindigkeit | Richtungswechsel | Oberkörper

Top Speed Circuit 10m

Set
Intensity
Weight
Reps
Rest time
1
1
60 sec

Top Speed Circuit 10m

1 sets

Pro Shuttle

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Pro Shuttle

4 sets

Lateral Shuffle Short Shuttle (2.5m | 5m | 2.5m)

Set
Intensity
Weight
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec

Lateral Shuffle Short Shuttle (2.5m | 5m | 2.5m)

4 sets

Board Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
180 sec
2
85% 1RM
4
180 sec
3
85% 1RM
4
180 sec
4
85% 1RM
4
180 sec
5
85% 1RM
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Board Press

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

pullup

1 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec

Side Lying Lateral Raise

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

pullup

1 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec

Side Lying Lateral Raise

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

pullup

1 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Side Lying Lateral Raise

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
0 sec

hammer curl

1 sets

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
180 sec

Tricep Rope Pushdown

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
0 sec

hammer curl

1 sets

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
180 sec

Tricep Rope Pushdown

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

hammer curl

1 sets

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Tricep Rope Pushdown

1 sets

Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

Hyperextension

3 sets

Woche 2 - Plyometrie | Unterkörper

Single Leg Triple Jump

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Single Leg Triple Jump

4 sets

Lateral Alternating Bounds 20m

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Alternating Bounds 20m

4 sets

Ascending Skater Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec
2
5
120 sec
3
5
120 sec
4
5
120 sec
5
5
120 sec

Ascending Skater Jumps

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

trap bar deadlift

5 sets

Trap Bar Deadlift Isometric (3sec hold)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
2
180 sec
2
88% 1RM
2
180 sec
3
88% 1RM
2
180 sec
4
88% 1RM
2
180 sec

Trap Bar Deadlift Isometric (3sec hold)

4 sets

Split Squat Iso Hold

Set
Intensity
Weight
Reps
Rest time
1
180 sec
2
180 sec
3
180 sec

Split Squat Iso Hold

3 sets

Single Leg Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec
2
70% 1RM
10
180 sec
3
70% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Single Leg Romanian Deadlift

3 sets

Sprinter Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Sprinter Sit-Ups

3 sets

Woche 3 - Oberkörper | Reha | Masse

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

incline bench press

2 sets

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec
3
55% 1RM
20 +
amrap
180 sec

Chest Supported Rows (Elbow To Pelvis)

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec
3
55% 1RM
20 +
amrap
180 sec

seated overhead press

3 sets

Australian Row

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
180 sec
2
10 +
amrap
180 sec

Australian Row

2 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
180 sec
2
10 +
amrap
180 sec

Dips

2 sets

Side Lying Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

Side Lying Rear Delt Raise

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

lateral raise

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec
3
55% 1RM
20 +
amrap
180 sec

Preacher Curl

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec
3
55% 1RM
20 +
amrap
180 sec

overhead triceps extensions

3 sets

Plank Dumbbell Pull Through

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

Plank Dumbbell Pull Through

2 sets

Kneeling Ab Rollout

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec

Kneeling Ab Rollout

2 sets

Oberkörper | Reha | Masse II

Floor press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
75% 1RM
10 +
amrap
180 sec

Floor press

2 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
12 +
amrap
180 sec
3
60% 1RM
18 +
amrap
180 sec

Chest Supported Rows (Elbow 70°-90°)

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
12 +
amrap
180 sec
3
60% 1RM
18 +
amrap
180 sec

seated overhead press

3 sets

Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec

Pull-Up

2 sets

Earthquake Bench Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
65% 1RM
15 +
amrap
180 sec

Earthquake Bench Press

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

rear delt fly

2 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

Side Lying Lateral Raise

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

seated incline curl

2 sets

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

Tricep Rope Pushdown

2 sets

Ab Wheel Scrum Walk 10m

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
1
180 sec
2
0% 1RM
1
180 sec

Ab Wheel Scrum Walk 10m

2 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec

Pallof Press

2 sets