Off-Season Training Program

Summary

• Mindset : Join the Freeze Strava Group and start thinking about a winter routine. Try to find a buddy to do workouts with throughout the winter. We'll work on setting up a few activities and share the details in the coming weeks

• Flexibility : Download the partner application from Play Store or Apple Store. After each cardio session, follow the "Post-Run Cool-Down" stretching routine. Prior to hard cardio days, include the dynamic stretching routine we do before practice. Prior to each strength training day, follow the warm-ups as instructed.

• Cardio : This week will slightly increase the total distance using the 2 easy days, 1 long day, 1 workout pattern which will be repeated throughout the program. Refer below or the Running Program Part 1 - 5K for details and modify the distance for the week based on your fitness level.

• Strength : Within the next week or 2, begin the Strength Training Program Part 1 - Stabilization. This is an 18 week strength training schedule created by Declan consisting of 2 upper body and 2 lower body workouts available per week. Weeks 1-4 stabilization exercises laid out below. For those unable to make the gym, continue to work through the daily "Full Body 7x4 Challenge" from the partner application downloaded from the Play Store or Apple Store

• Agility : More to come in in the coming weeks but I've added a few videos highlighting vertical and horizontal French Contrast Training that will become more of an emphasis later in the off-season

• Nutrition : Be smart, eat healthy, and drink water. See the below Freeze Fit Nutrition write-up from Friday 

• Footy : Recruit, 1000 touches, and I have shared some videos for indoor drills and form training.