The main point of the work here is to prepare you for the season. To make sure you’re not ramping up the work too quickly, track your own workload. It’s especially important to do so if you’re adding practices or tournaments!
There are five weeks of workouts here, with one being a deload/recover week. You can place this week where you need in the month, planning around pre-season tournaments or an outdoor adventure, or just using it if you’re starting to feel fatigued and need to take a week to reset.
We’re have one lifting workout a week, focused around one set of movements you’ll work on during your field workouts (e.g. Linear Acceleration). Aim to lift 1-2 times a week. Make time for running work, as we’re moving into the season and we want to prep your body for impact.
You can use the gym-free movement option 1-2 times a week if you don’t have access to weights for all or part of this phase; otherwise, do the lifting workouts. This phase’s movement workout focuses on power.
There are two running workouts each week – one focused on speed, the other on endurance. If you have to cut one out, skip endurance unless your goals are more endurance-related. Please note the speed workouts work on repeat sprint ability, so you’ll still develop speed endurance using those! Feel free to combine part of the workouts with pickups, league games, or practices if you have them right now. Refer to the running alternatives page at the end of the workouts as needed.
Linked below is a printable/downloadable version of these workouts. Remember that your membership is what supports us being able to create and update this content, so keep these PDFs safe. If you have friends who want to do our programming but can’t afford a membership, please send them our way and we can work something out!
