Nicolas Rausch

Handball
Coach
Nicolas Rausch

Welcome to the Off-season Program 8 Weeks for Center-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
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Beyond the sets and reps, you'll get every detail you need to execute the program, perfectly.
Equipment
Recommended
Conventional Gym
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Sample Week
Week 1 of 8-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

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

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Ready to Elevate Your Game ?

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Get Off-Season Program 8 Weeks Center Back
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FAQs
Can you break down the program for me ?
8 Weeks. 40 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
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 7-8
The focus of this phase is to transfer the strength and power built in the previous weeks to handball speed
Off-Season Program 8 Weeks Center Back