Winter Off-Season
Nicolas Rausch
Handball, Football , Soccer, BasketballAre you ready to elevate your game and dominate the competition?
Our meticulously designed 4-Week Off-Season Program is your ultimate ticket to reaching new heights this season!
This program is specifically crafted to develop the critical physical qualities needed to excel at the highest level. With a strong focus on comprehensive athletic development, you'll gain the competitive edge required to outperform your rivals.
What's included? ✅ 5 training sessions per week tailored to improve:
Health, ,Strength & power, Speed, And, of course, getting you pumped and game-ready! Don’t let your off-season go to waste. This is your chance to make significant improvements and set yourself apart on the court.
Sign up now and turn your off-season into a period of growth, transformation, and success in handball.
Elevate your game with our Ultimate 4-Week Off-Season Program!
A1
Wall Ankle Rocker
2 x 5
A2
Ankle CARS
2 x 10
A3
90 90 No hand Get Up
2 x 5
A4
Standing Hip CARS
2 x 5
B1
Ankle Iso Jambe Tendu
3 x 20
B2
Leg Extension ISO
3 x 20
B3
Half Kneeling Hip Flexor Lift Off
3 x 4 @ 5
C1
ISO Lunges 90° DB
3 x 20
C2
Hamstring March 120°
3 x 10
D1
RDL Nico
3 x 5
D2
Copenhague ISO jambe tendu
3 x 20
E1
Calf Raise Machine ISO
3 x 20
E2
Seated Leg Curl 2 Leg
3 x 15
E3
Adductors Machine
3 x 15
A1
Rotating Pike to Single Arm Reach
2 x 5
A2
Quadruped to Table Top 1 Arm
2 x 5
A3
Hands on Head Wall Thoracique Rotation
2 x 5
A4
3 Ways Open Thoracic against Wall
2 x 5
B1
Bench Press
3 x 5
B2
Face Pulls
3 x 15
C1
Pull Up ISO
3 x 20
C2
Deficit Weighted Push-Ups
3 x MAX
D1
1 Arm Row DB
3 x 12
D2
Lateral Raise DB
3 x 12
E1
Landmine Rotational Core
3 x 6
E2
2 KB Overhead March
3 x 20
E3
Alternating Hammer Curl DB
3 x 12
A
Run
A1
1 Leg Ankle Driver to Knee Flexion
2 x 20
A2
Knee CARS
2 x 10
A3
90 90 Hovers
A4
Wall SL RDL to Scorpion
B1
Trap Bar Deadlift Nico
3 x 5
B2
1 Leg Landmine RDL
3 x 12
C1
Hip Thrust Machine
3 x 12
C2
Deficit Reverse Lunges DB
3 x 12
D1
Hip Flexor Raise over KB
3 x 12
D2
Adductors Machine
3 x 12
E1
Calf Raise Machine
3 x 15
E2
Seated Leg Curl 2 Leg
3 x 15
E3
Leg Extension ISO
3 x 20
A1
Bilateral Leaps
3 x 10
A2
Split Exchange Leaps
3 x 10
A3
1 Leg Hops
2 x 10
A4
Deep Tier Lunges
2 x 10
B1
Power Clean
3 x 3
B2
Seated Box Jump
3 x 5
C1
Split Snatch DB
3 x 3
C2
KB Self Passing Lateral
3 x 5
C3
Banded Lateral Jump
3 x 5
D1
Bench Press Banded
3 x 5
D2
Med Ball Push contre le sol
3 x 5
E1
Push Press DB
3 x 5
E2
Drop Med Ball Slam
3 x 5
Nicolas Rausch
Nicolas is a strength and contionning coach specialized. He works with NFL Athlete, International & Professional Athletes of handball
