Training Plan - Local Team Sport Athletes

General training plan for local team sport athletes ⁣ I was chatting with a client about how he used to rock up to the gym with no plan, no idea what he was doing, move around the gym for a while, mostly talking rubbish with his mates, do some arms and then leave. If this scenario rings a bell, take a quick read of this and if you have any questions / want more details swing us a message.⁣ ⁣ This is a general template that we are currently using with our winter sport athletes (in pre-season). Our aim with training outside of team’s skills sessions should be to; increase resiliency to injury, work on weaknesses, improve athletic qualities such as strength, speed & power. These are the things that athletes are generally not exposed to during team training. This is advice for male and female team sport athletes that want to improve their game and are lacking education in the area of strength and conditioning.⁣ ⁣ Mon & Wed: Team Training – incorporate sprint work Tues & Thurs: Strength & Power


1. Jump: box jumps, broad jumps, double or single leg 3-5 sets, 3-5 reps, 1-2min rest

2. Deadlift: trap bar, barbell, block or Romanian deadlift 3-5 sets, <5 reps, 2-3min rest

3. Horizontal Push: bench press, floor press, push-up, incline press 4 sets, 4-8 reps 2-3min rest

4. Horizontal Pull: inverted row, single arm row, bent over barbell row 4 sets, 8-12 reps, 1-2min rest

5. Core: planks or side bridges 3x30-60sec <1min rest


1. Throw: med ball chest pass, keg toss, rotating wall ball throw 3-5 sets, 3-5 reps, 1-2min rest

2. Squat: front, back or goblet squat, box squat, split squat or lunge 3-5 sets, <5 reps, 2-3min rest

3. Vertical Pull: chin-up variations 4 sets, 4-8 reps 2-3min rest

4. Vertical Push: overhead press, z-press, ½ kneeling press 4 sets, 8-12 reps, 1-2min rest

5. Core: dead bugs, bird dogs or paloff press 3x10 <1min rest ⁣ Friday: Focus session on your weaknesses i.e.⁣ ⁣ If you’re weak; lift heavy weights, decrease your reps to 5 or less, do 3-10 sets, and extend your rest periods up to 3 mins⁣ ⁣ If you’re small; lift lighter weights, increase reps 8-20, perform 3-5 sets, push yourself closer to muscular failure⁣ ⁣ If you’re slow; do more sprinting, keep reps under 8 seconds, rest periods long >2min, focus on quality movement⁣ ⁣ If you’re lacking endurance; have another blowout, long distance, interval training or circuits can all work⁣⁣ ⁣⁣ Do’s: train the whole body, use large compound movements (more than one joint), lift heavy, move explosively, train like an athlete⁣ ⁣ Don’ts: train muscle groups (back & bi’s, chest & tri’s), use machines for most of your work, perform everything at 3 sets of 10 or train every set until failure, train like a bodybuilder⁣ ⁣ Is this perfect?⁣ ⁣ Absolutely not but it’s better than 99% of the stuff that happens in most commercial gyms when you train with no purpose or plan. Use this as a guide to get more out of each training session and don’t let a lack of physical ability hold you back on game day #one22

#training #template #teamsport #athlete


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