College/Club/County Player

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Club Game Active Recovery Light College Training College Match Active Recovery Morning Gym Session Rest
Light evening training
Training Week Guideline

Player burnout and overtraining is a serious issue, especially with young players. We have developed a 1 day a week plan for such players.

The following 3 plans are designed to be used in any order. The player is free to move between plans at will.

Programme 1

This programme contains a 1 day week gym session with a demanding 8 exercises to be completed. The Power section must be complete first as this is when your central nervous system is freshest. 

Programme 2

This is similar to programme 1 however the power exercises are slightly more demanding. The strength exercises remain the same excluding the incline bench which is switched to a normal bench because we are already hitting the shoulders in the power section with a landmine press. 

Programme 3

This is the most technical of the three programmes as this includes a dumbbell clean. It also progresses from the other programmes with a higher box jump. This programme has 7 exercises in total asit combines two exercises the RDL and the Row together. This exercise can be challenging!

"Keep believing in your ability, believe in your shot, believe in your move, and show up at the gym. It is a recipe for success that cannot be stopped."