Workout Routine

Off-Season [Pre-Prep Phase]

by Baer451

Workouts

Montag

Falling Sprints 20m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
240 sec
2
–
–
1
240 sec
3
–
–
1
240 sec

Falling Sprints 20m

3 sets

Ground Sprints 10m

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

Ground Sprints 10m

3 sets

20cm-40cm Box Drop Iso Holds

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

20cm-40cm Box Drop Iso Holds

2 sets

Deep Knee Extensive Jumps

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Deep Knee Extensive Jumps

3 sets

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Lateral Med Ball Toss

3 sets

Med Ball Deceleration

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Med Ball Deceleration

3 sets

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Single Leg Eccentric Box Squat (8sec lower)

3 sets

Split Squat Iso Hold

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

Split Squat Iso Hold

3 sets

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Calf Raise

3 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Soleus Raise

3 sets

Upper Body I

incline bench 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
10 +
amrap
180 sec

incline bench press

2 sets

bench 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
60% 1RM
10 +
amrap
180 sec

bench 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
60% 1RM
10 +
amrap
180 sec

Chest Supported Rows (Elbow 70°-90°)

2 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
60% 1RM
10 +
amrap
180 sec

seated overhead press

2 sets

Chest Supported Rows (Elbow To Pelvis)

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
60% 1RM
10 +
amrap
180 sec

Chest Supported Rows (Elbow To Pelvis)

2 sets

rear delt fly

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
60% 1RM
10 +
amrap
180 sec

rear delt fly

2 sets

lateral raise

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
60% 1RM
10 +
amrap
180 sec

lateral raise

2 sets

Cable Pullover

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
60% 1RM
10 +
amrap
180 sec

Cable Pullover

2 sets

Trap-3-Raise

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
60% 1RM
10 +
amrap
180 sec

Trap-3-Raise

2 sets

tricep pushdown

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
60% 1RM
10 +
amrap
180 sec

tricep pushdown

2 sets

Preacher Curl

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
60% 1RM
10 +
amrap
180 sec

Preacher Curl

2 sets

overhead triceps extensions

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
60% 1RM
10 +
amrap
180 sec

overhead triceps extensions

2 sets

hammer curl

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
60% 1RM
10 +
amrap
180 sec

hammer curl

2 sets

Mittwoch

Sprint 40m

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

Sprint 40m

3 sets

Split Stance Extensive Jump

Set
Intensity
Weight
Reps
Rest time
1
10% TM
6
100 sec
2
10% TM
6
100 sec
3
10% TM
6
100 sec

Split Stance Extensive Jump

3 sets

Deep Knee Extensive Jumps

Set
Intensity
Weight
Reps
Rest time
1
10% TM
10
100 sec
2
10% TM
10
100 sec
3
10% TM
10
100 sec

Deep Knee Extensive Jumps

3 sets

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Lateral Med Ball Toss

3 sets

Med Ball Deceleration

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Med Ball Deceleration

3 sets

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Single Leg Eccentric Box Squat (8sec lower)

3 sets

Spanish Squat

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

Spanish Squat

3 sets

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Calf Raise

3 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Soleus Raise

3 sets

Upper Body II

bench 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
10 +
amrap
180 sec

bench press

2 sets

incline bench 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
60% 1RM
10 +
amrap
180 sec

incline bench press

2 sets

Single Arm Cable Pulldown

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
60% 1RM
10 +
amrap
180 sec

Single Arm Cable Pulldown

2 sets

seated shoulder 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
10 +
amrap
180 sec

seated shoulder press

2 sets

Wide Grip Pull-Up

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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
10 +
amrap
180 sec

Wide Grip Pull-Up

2 sets

rear delt fly

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
60% 1RM
10 +
amrap
180 sec

rear delt fly

2 sets

Side Lying Lateral Raise

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
60% 1RM
10 +
amrap
180 sec

Side Lying Lateral Raise

2 sets

Cable Pullover

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
60% 1RM
8 +
amrap
180 sec

Cable Pullover

2 sets

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
100 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
60% 1RM
10 +
amrap
100 sec

Trap-3-Raise

2 sets

Spider Curl

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
60% 1RM
10 +
amrap
180 sec

Spider Curl

2 sets

close-grip bench 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
10 +
amrap
180 sec

close-grip bench press

2 sets

reverse curl

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
60% 1RM
10 +
amrap
180 sec

reverse curl

2 sets

Single Arm Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
100 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
60% 1RM
10 +
amrap
100 sec

Single Arm Triceps Pushdown

2 sets

Freitag

In and Out Drill (20m Jog, 20m Sprint, 20m Jog, 20m Sprint)

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

In and Out Drill (20m Jog, 20m Sprint, 20m Jog, 20m Sprint)

4 sets

3 Point Starts 20m

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

3 Point Starts 20m

3 sets

Split Squat Iso Hold (30sec)

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

Split Squat Iso Hold (30sec)

3 sets

Kickstand Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Kickstand Romanian Deadlift

3 sets

20cm-40cm Depth Split Drop Holds

Set
Intensity
Weight
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

20cm-40cm Depth Split Drop Holds

3 sets

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

lateral lunge

3 sets

Peterson Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Peterson Lunge

3 sets

Single Leg Pogos (20sec) into Single Leg Calf Raise x12

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

Single Leg Pogos (20sec) into Single Leg Calf Raise x12

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Soleus Raise

3 sets