Off-Season Program 8 Weeks Center Back: Training by Nicolas Rausch in TrainHeroic

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

$89

Get Off-Season Program 8 Weeks Center Back

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Week 1 of 8-week program

Sunday

Prehab Lower Body

Ankle CARS

1 x 60

Knee CARS

1 x 60

Standing Hip CARS

1 x 60

Ankle Iso

2 x 30

1 Leg Stability 2 KB Swing

2 x 30

Stabilité sur une jambe avec rotation de la tête

2 x 30

2 Up 1 Down Calf Raise

2 x 10

ISO Lunges DB

2 x 30

Monter sur box avec phase excentrique au ralenti

2 x 6

Full Squat KB Foot elevated

2 x 10

Ischio Iso 130 degrès

2 x 30

Hamstring Curl swiss Ball 2 avec excentrique unilatéral

2 x 6

Single Leg RDL Drop and Catch KB

2 x 6

Copenhague ISO jambe tendu

2 x 30

Long Sitting SLR

2 x 10

Monday

Prehab Upper Body

CARS Shoulder

1 x 60

Tirage PVC allongé au sol

2 x 10

Front rack mobility PVC sur Box

2 x 60

Nageur avec Disque

2 x 5

Rotation externe unilatéral avec développer à la poulie

2 x 6

Y avec haltères sur banc

2 x 10

T avec haltère sur banc

2 x 10

Développé avec KB à l'envers en position fente Nico

2 x 6

Oscillation Arm Up

2 x 20

Oscillation Arm on side

2 x 20

Arm Bounds

2 x 20

Dual DB Biceps Curl Pronation

2 x 10

Dead Bug avec disque dans les mains

2 x 10

Planche latérale avec tirage élastique

2 x 40

Renegade Row DB

2 x 40

Thursday

Prehab Full Body

Ankle CARS

1 x 60

Knee CARS

1 x 60

Hip CARS side lying

1 x 60

Ankle Iso

3 x 30

Tibial Raise

3 x 15

Pogos unilatéraux + Saut latéral

3 x 3

ISO Lunges DB

3 x 30

Reverse Nordic

3 x 8

Arm Bar KB avec planche latérale

3 x 6

Dumbell Swing and hold

3 x 6

Arm Bounds

3 x 20

Cross Banc

3 x 4

Turkish Get Up KB

3 x 3

Planche latéral avec tirage et monter de genoux

3 x 30

Friday

Prehab Full Body /Cardiovascular training

Lateral Bear Crawl

2 x 10

Spider Crawl

2 x 10

Crab Walk Nico

2 x 10

Pull-Up

3 x MAX

Wrist Rotation avec serviette KB

3 x 8

90 90 Hovers

3 x 5

Hip Flexion passive range Lift Off half kneeling

3 x 5

Fente avec ouverture de hanche

3 x 5

Biking

1 x 0:00

Coach

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Nicolas Rausch

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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