gym gym

Dedicated athletes know that there is no such thing as an “off season”. While many high school players will be relaxing and vacationing over summer break, you can use this time to get a leg up on your competition.

Follow this summer workout routine from Insports Centers to take your talents to the next level:

Monday

• Barbell Squats: 4 sets – 12, 10, 8, 6 reps

• Barbell Bench Press: 5 sets – 5 reps

• Barbell Rows: 3 sets – 8 reps

• Laying Triceps Extension: 3 sets 10 reps

• Barbell Curls: 3 sets – 10 reps

• Decline Crunches: 3 sets – 10 reps

 

Tuesday

• Run 2 miles

Stretch and Foam Roll

 

Wednesday

• Deadlift: Work up to max set of 5 reps

• Incline Barbell Bench Press: 3 sets – 8 reps

• Lat Pulldowns: 3 sets – 10 reps

• Dumbbell Side Raises: 3 sets – 12 reps

• Leg Extensions: 3 sets – 12 reps

• Cable Rows: 3 sets – 10 reps

• Planks: 3 sets – 1 minute each

 

Thursday

Speed and Agility Training

Stretch and Foam Roll

 

Friday

• Weighted Chin Ups: 3 sets – 8 reps

• Standing Barbell Press: 3 sets – 8 reps

• Weighted Lunges: 3 sets – 12 reps per leg

• Close Grip Bench Press: 3 sets – 10 reps

• Hammer Curls: 3 sets – 10 reps

• Leg Lifts: 3 sets – 10 reps

 

Take the weekend off – you deserve it!

Disclaimer: Consult your doctor before starting this program to see if this level of exercise is safe for you. Make sure to lift with proper form in order to avoid injury, and maximize your gains with a proper diet plan.

If you want to be at peak performance for the start of your season, it is important to stay active in your sport during the off months. Insports Centers can help you do just that. As southern Connecticut’s largest indoor sports facility, we offer year-round leagues and clinics for every sport you can imagine. Visit our website to learn more, or give us a call at (203) 268-1214.