If you want to have your best season ever, you have to train to shred!! Balance your training by targeting the body’s different systems: endurance, strength, speed, power, coordination, balance, agility, flexibility and recovery. Balanced training is essential to athletes, regardless of sport, to improve health and performance and decrease injury risk.
High intensity interval training (HIIT) is where it’s at! When you’re training, make it count. Organize your training into sections or intervals. My favorite type of HIIT is moving directly from one muscle group to a different one. Don’t waste time in the gym. Get in and get it done so you can play outside. Here’s my simple routine. These five exercises train your total body. I call it Give Me Five:
Warm-up with some cardio to increase your heart rate and body temperature.
1 set of squats — 15 repetitions
1 set of chess press — 15 repetitions
1 set of lat pulls — 15 repetitions
1 set of back extensions — 15 repetitions
1 set of plank knee holds — 15 repetitions
Depending on time and where you are in your training, perform 3 or 4 rounds of the above exercises. I do one round through to warm my body up using moderate weights. When you are ready for your training sesh, choose weights that are challenging, yet you are able to maintain proper form and alignment. I go immediately from one exercise to the next with no rest. Because I am training a different muscle group, the one that was just worked has a rest. Also remember to stretch and foam roll when you are finished.
You can also make the above workout a Tabata. Tabata is HIIT with a specific format designed by Dr. Izumi Tabata. Perform 20 seconds of high intensity exercise like sprints or burpees and then take 10 seconds to recover. Repeat this 8 times for 4 minutes total. Tabata training targets both the aerobic and anaerobic systems making it an excellent and challenging way to improve athletic performance.