top of page
Hornet Only Logo_PNG White Outline (2).p

Off-Season Strength & Conditioning

DAY 2

Warm Up

Shoulder Self-Release

Chest

Groin

Glute Act

Posture Row

Bench Press

  • Week 1

    • 5 sets x 2 reps @ 72%

    • 3 sets x 8 reps @ 67% (Drop Set)

  • Week 2

    • 3 sets x 5 reps @ 75%

    • 3 sets x 8 reps @ 70% (Drop Set)

  • Week 3

    • 5 sets x 2 reps @ 80%

    • 3 sets x 6 reps @ 75% (Drop Set)

  • Week 4

    • 5 sets x 2 reps @ 85%

    • 3 sets x 6 reps @ 77% (Drop Set)

Coaching Points

  • Have an even grip on the bar. Place your thumbs at the edge of the smooth part of the bar before gripping the bar.

  • Lift the bar off of the side supports

  • Elevate your hips off of the bench and keep feet on the ground.

  • Control the weight throughout the whole movement.  Don't bounce ir off the chest.

  • The contact point for bar should be the middle of the chest.

  • Exhale as the weight is pushed upwards.

Plate Press (use a spotter)

  • 2 Sets x 3 reps  (varying weight)

    • VARSITY​

      • 75 lbs x 10​

      • 50 lbs x 15

      • 25 lbs x 20

    • JV

      • 50​ lbs x 10​

      • 25 lbs x 15

      • 15 lbs x 20

Coaching Points

  • TBD

Seated/Weight Dips

  • WEEKS 1 & 2

  • 3 sets x 15 reps @ RPE 6

    • Please see scale to the right to determine the level of intensity for the athlete.

Coaching Points

73495264_439923920047352_336885135345870

Skull Crushers

  • WEEKS 3 & 4

  • 3 sets x 15 reps @ RPE 6

    • Please see scale to the right to determine the level of intensity for the athlete.​

Coaching Points

Seated Single Arm OH

  • 3 sets x 15 reps @ RPE 6

    • Please see scale to the right to determine the level of intensity for the athlete.​

Coaching Points

Reverse

Hyperextensions

  • 4 sets x 10 reps @ Body Weight

Coaching Points

Planks

  • 5 sets x 30 seconds 

  • 15 second rest inbetween sets

Coaching Points

  • TBD

Cheetahs (Lateral Speed)

  • L-Drill 3 sets x 3 reps (each way)

Cheetahs (Footwork)

  • Lat. Shuffle w/ Hops 3 sets x 3 reps

Hogs (Stance)

  • Med Ball Throws 3x10 (5 each leg)

Hogs (Strike)

  • Med Ball Strikes 3 sets x 10 reps

bottom of page