What is In This Folder
There are many documents in this folder. “The ones that start with “Focus” each have an extensive list of exercises centered around a specific aspect of the fitness training program.
There are also other documents that include exercises for more specific situations like “Post Match Recovery” and “Travel Workout Routine” for when you are at a tournament.
“Strength and Speed Evaluation” is a set of exercises you can use to measure and track your improvement.
“Workout Log” is the document where we can post the workout routine for each week and you can track your results.
Focus
Injury Prevention
Strength
Mobility
Balance
Agility
Flexibility
Speed
Fitness
Vision Fitness (not in the initial segment)
Principles
Use Simple Exercises and Equipment
Steady, Gradual Progress
Measure Performance
Conservatively add new exercises
Proper warmup before any explosive movements
Keep workouts short, focus on the long term
If you ever feel a sharp pain, stop immediately
Be focused and on-task when working out. (No texting/social media while working out)
Suggested Equipment
Set of Long Bands
Jump Rope
(The following things are all at the gym at ESTC – so you don’t necessarily need to get them right away)
Bosu Ball
Pull up,dip bar
Kettle bell/dumbells
Approach
Based on your questionnaire answers I can suggest specific exercises for each week
Do the twelve week cycle
Test at four week intervals
At the end of twelve weeks, assess your strengths and weaknesses
Record the results of your workouts as well as notes in the Workout Schedule document
The goal of the initial twelve weeks:
- Establish positive and consistent fitness habits.
- Familiarize yourself with a wide range of exercises.
- Determine the best exercises for you to focus on in the following twelve week segments
- Experience success and improvements in the main focus areas.
- Develop foundational strength, flexibility, and balance without sustaining injuries so you can begin to push yourself in the future.
Initial 12 Week Cycle
Two main workouts each week. Four supplemental workouts that will build on the other exercises we have been doing.
Week 1. Foundational : Prepare your body for success
Week 2. Core Strength
Week 3. Lower Body Strength
Week 4. Upper Body Strength
Week 5. Endurance/Cardio
Week 6. Speed
Week 7. Agility/Quickness
Week 8. Endurance/Cardio
Week 9. Core Strength
Week 10. Agility/Quickness
Week 11. Plyometrics
Week 12. Endurance/Cardio