I engage in strength training 5 times a week and cardiovascular exercise 5-6 times a week during competition preparation and 3 times a week when off-season. I incorporate a variety of exercise routines and keep my body guessing. I always warm-up and cool-down/stretch after my routine to sustain and increase my flexibility. The sample week of mine will look something like this.

DAY'S
  • 1 Shoulders and Hamstrings

    Prone leg curl 

    4 x 15

    Bent knee deadlift  4 x 15
    Seated leg curls  4 x 15
    Standing cable kickbacks  4 x 15

    Dumbbell shoulder press 

    4 x 10

    Dumbbell shoulder lateral raise 

    4 x 10
  • 2 Biceps and Abs

    Alternating dumbbell curl 

    4 x 10-12 

    Hanging leg raise  4 x 20
    EZ –bar preacher curls  4 x 10-12
    Weighted crunch on a stability ball   4 x 20

    Concentration curl 

    4 x 10

     Plank to pike on ball (as many as I can)


  • 3 Glutes, Quads and Back

    One-legged lunge on the bench 

    3 x 15

    Wide-stance leg press  3 x 15
    Wall squat with stability ball   3 x 15
    Assisted or non-assisted pull-ups (switching the grip and arm width) 

    Cable lat pull down 

    4 x 10

     Seated Cable row 

    4 x 10
  • 4 Triceps and Chest

    Seated calf raises 

    4 x 15

    Overhead triceps extension  4 x 15
    Walking push-ups on the bosu ball  3 x 20
    Chair dips with legs on the bench  3 x 20

    Close hand push-ups 


     


  • 5 Calves and Abs

    Seated calf raises 

    4 x 15

    One-leg standing dumbbell calf raises  4 x 15
    Medicine ball tight body rotation  3 x 25
    Stability ball plate crunch  4 x 25
    Bicycle and one-legged plank hold 

     



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