Vegeta: A Preseason Workout For Contact Sports

As the title describes, Vegeta is a great preseason workout for athletes looking to make gains in both size and strength, while staying fit. Keep in mind that this is still a template, and can be played around with to suite anybody, this applies particularly to Friday (Core & Prehab).

Some things to keep in mind:

• Always include a dynamic warmup before any training session.
• Always complete an extensive stretching routine after a training session.
• Check heart rate each morning to ensure you are not over training.
• Deload every 4-6 weeks.
• Get a minimum of 8 hours of sleep.
• Eat LOTS of full, healthy meals regularly. Without this you can NOT put on muscle.

Sunday

AM: Explosive

A1. Cleans / 2 x 5, 3 x 2

B1. High pulls / 4 x 6

C1. Shrugs / 3 x 8

D1. Calf raises / 3 x 10

PM: Strength (Lower Body)

A1. Squat / 1RM

B1. Deadlift / 4 x 6

C1. Split Squat / 3 x 10-12

Monday

AM: Strength (Upper Body)

A1. Bench / 1RM

B1. Bench with bands / 50% / 5 x 3

PM: Size (Chest & Back)

A1. Decline DB bench with pulleys / 4 x 8-10

B1. Lat-pulldown (wide) / 3 x 8-10

B2. Back flies with pulleys / 3 x 12-15

C1. Incline DB bench / 3 x 8-10

C2. Incline DB flies / 3 x 10-12

D1. DB pullovers / 3 x 8-10

D2. Cable crossovers / 3 x 10-15

E1. Pushups / max

Tuesday

AM: Conditioning

Interval training

PM: Skill Work

(Light, sport-specific skill work)

Wednesday

AM: Size (Delts & Arms)

A1. Military press / 4 x 6

A2. Chin-ups / 4 x max

B1. Front raises / 3 x 10

B2. DB shoulder press / 3 x 10

C1. Barbell Curl / 4 x 8

C2. Close-grip bench / 4 x 8

D1. Hammer curls / 3 x 10

D2. French press / 3 x 10

E1. Inc. curls / 1 x 20

PM: Conditioning

6k run / hand weights /

Thursday

AM: Core & Prehab

A1. Core

Teeter totter / 60 sec

Hanging leg twist / max

Jack knives / max

Russian twist / 20

Side bends / 15

Bicycle / max

(rest)

Body shots / 60 sec

B1. Neck

Back raises / 50

Side raises / max

Side raises / max

Front raises / max

Clinch sparing / 3 min

C1. Shoulder

External Rotation / 1 x 10

Internal Rotation / 1 x 10

D1. (add more if applicable)

PM: Skill Work

(Light, sport-specific skill work)

Friday

AM: High Rep Body Weight Conditioning

20 minutes.

Complete as many rounds of 5 pullups, 10 pushups and 15 squats as possible.

PM: Skill Work

(Light, sport-specific skill work)

Saturday

Skill Work (optional)

(Light, sport-specific skill work)

"Maybe if it was five hundred times gravity you may have the advantage, but ten... I don't even feel it." - Vegeta