Training The College Athlete

Whether you are entering college or a three-year all-american, summer workouts are essential to build strength, agility, and power.  Without your summer workout program, you will lose the competitive edge in strength and speed.

Here is an example of a great summer workout for the college-athlete:
Dailies:  
        8 minute warm-up run (1 mile)
        Stretch
        6 sets of 25 core strength exercises
        3 sets of 25 back exercises
        50 pushups
        50 swings
        Stretch

Plyometrics and Agilities: 2 days/week
        Dot drill (under 60 seconds)
        Jump rope (5 minutes)
        Ladder (under 3 minutes)
        5-on-5 sprint workout
        Base-sprints (1-First, 2-Second, 3-Third, 4-Home)
        Quick Lunges (5 sets of 10)

Strength Training: 2 days/week
        Rotator cuff
        Bicep curls
        Bench Press
        Military press
        Overhead tricep extension
        Flies
        Back Exercise
        Plank circuit
        Seated leg curls
        Seated leg extension
        Calf raises
        Inverted leg extension
        Lying hamstring exercise
        Full-body workout

Endurance Training: 1 day/week
        45-min cardio (bike, rollerblade, jog, swim, boot-camp, spin, power yoga, etc