Nicolas Rausch

Handball
Coach
Nicolas Rausch

Welcome to the Off-season Program 6 Weeks for Back player
This program aims to improve the physical qualities essential to perform in handball


Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
feature-icon
Programming 5 days per week
With 5 sessions per week, you'll have the opportunity to fine-tune your skills and elevate your performance to new heights.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Beyond the sets and reps, you'll get every detail you need to execute the program, perfectly.
Equipment
Recommended
Conventional Gym
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Prehab Lower Body

A1

Ankle CARS

1 x 60

A2

Knee CARS

1 x 60

A3

Standing Hip CARS

1 x 60

B1

Ankle Iso

2 x 30

B2

1 Leg Stability 2 KB Swing

2 x 30

B3

Stabilité sur une jambe avec rotation de la tête

2 x 30

B4

2 Up 1 Down Calf Raise

2 x 10

C1

ISO Lunges DB

2 x 30

C2

Monter sur box avec phase excentrique au ralenti

2 x 6

C3

Full Squat KB Foot elevated

2 x 10

D1

Ischio Iso 130 degrès

2 x 30

D2

Hamstring Curl swiss Ball 2 avec excentrique unilatéral

2 x 6

D3

Single Leg RDL Drop and Catch KB

2 x 6

E1

Copenhague ISO jambe tendu

2 x 30

E2

Long Sitting SLR

2 x 10

Monday
Prehab Upper Body

A

CARS Shoulder

1 x 60

B1

Tirage PVC allongé au sol

2 x 10

B2

Front rack mobility PVC sur Box

2 x 60

B3

Nageur avec Disque

2 x 5

C1

Rotation externe unilatéral avec développer à la poulie

2 x 6

C2

Y avec haltères sur banc

2 x 10

C3

T avec haltère sur banc

2 x 10

C4

Développé avec KB à l'envers en position fente Nico

2 x 6

D1

Oscillation Arm Up

2 x 20

D2

Oscillation Arm on side

2 x 20

D3

Arm Bounds

2 x 20

D4

Dual DB Biceps Curl Pronation

2 x 10

E1

Dead Bug avec disque dans les mains

2 x 10

E2

Planche latérale avec tirage élastique

2 x 40

E3

Renegade Row DB

2 x 40

Tuesday
Health Session / Zone 2

A1

Scorpion

1 x 10

A2

Iron Cross

1 x 10

A3

Cat Camel Nico

1 x 10

A4

Roll Out V Sit

1 x 10

A5

Med Ball Big Circles

1 x 10

B1

Lateral Bear Crawl

1 x 10

B2

Spider Crawl

1 x 10

B3

Scorpion Walk

1 x 10

B4

90 90 No hand Get Up

1 x 10

C1

Big Toe mobility Left right

2 x 30

C2

Big Toe mobility flex extend

2 x 30

C3

Tows down with or without towel

2 x 10

C4

Ankle Rockers

2 x 20

C5

Mobilité chevilles contre le mur

2 x 5 @ 10

D1

0 to 90

2 x 10

D2

Full T Opener

2 x 10

D3

Flexion de hanche et étirement ischio

2 x 10

D4

Fente avec ouverture de hanche

2 x 10

E1

Half Kneeling Hip Flexor Lift Off

3 x 3 @ 10

E2

Hang ISO

3 x 30

E3

Japanese Plank ISO

3 x 30

F

Biking

Thursday
Prehab Full Body

A1

Ankle CARS

1 x 60

A2

Knee CARS

1 x 60

A3

Hip CARS side lying

1 x 60

B1

Ankle Iso

3 x 30

B2

Tibial Raise

3 x 15

B3

Pogos unilatéraux + Saut latéral

3 x 3

C1

ISO Lunges DB

3 x 30

C2

Reverse Nordic

3 x 8

D1

Arm Bar KB avec planche latérale

3 x 6

D2

Dumbell Swing and hold

3 x 6

D3

Arm Bounds

3 x 20

E1

Cross Banc

3 x 4

E2

Turkish Get Up KB

3 x 3

E3

Planche latéral avec tirage et monter de genoux

3 x 30

Friday
Prehab Full Body /Cardiovascular training

A1

Lateral Bear Crawl

2 x 10

A2

Spider Crawl

2 x 10

A3

Crab Walk Nico

2 x 10

B1

Pull-Up

3 x MAX

B2

Wrist Rotation avec serviette KB

3 x 8

C1

90 90 Hovers

3 x 5

C2

Hip Flexion passive range Lift Off half kneeling

3 x 5

C3

Fente avec ouverture de hanche

3 x 5

D

Biking

1 x 0:00

closer-image-1
closer-image-2
Ready to Elevate Your Game ?

You're 6 Weeks Away !

Get Off-Season Program 6 Weeks Backplayer
closer-image-3
FAQs
Can you break down the program for me?
6 Weeks. 30 Total Workouts. 5 Workout Per Week
Week 1-2
During this phase, the focus is solid fundational base and reduce the injury risk. The training volume gradually increases over the week
Week 3-4
During this phase, the focus is on building muscle mass and strength The training volume gradually increases over the week to allow the body to adapt to the workload.
Week 5-6
The focus of this phase is to transfer the strength and power built in the previous weeks to handball speed
Off-Season Program 6 Weeks Backplayer