Rec. League
Coach Schleper
Strength & ConditioningThe Rec League training program includes 3+ gym sessions and 2+ conditioning sessions each week, designed to develop full body strength and conditioning through a structured, well-balanced approach.
Gym Sessions follows a consistent flow to support performance and long-term progress. You can expect: - Warm-up and movement preparation phase, to improve mobility and activate key muscle groups, - Power-focused movements that train explosiveness and coordination - Primary strength portion of each gym session includes: compound lifts (build foundational strength) - Accessory strength (adds volume to major muscle groups and incorporates unilateral exercises) - Muscular endurance and hypertrophy work (to promote muscle development and work capacity)
Conditioning Sessions rotate between three key formats: - Steady-state training to build aerobic capacity/base - Threshold/tempo training aimed to work just below lactate threshold, and - Interval training work at or close to VO2 max.
A1
Leg cradle to Lateral lunge
2 x 5
A2
Quad stretch to forward lunge
2 x 5
A3
Bear hug spinal circles
2 x 3
B1
Bear to crab
2 x 3
B2
Long lever Bridge ISO (Single leg)
2 x 15
C
A Skips in place
2 x 20
D1
Depth Jump
3 x 3
D2
MB chest pass (Bent over)
3 x 5
E1
Deadlift (BB)
4 x 6
E2
Bicycle Crunch
3 x 10
F1
Bench Supported Row (DB)
3 x 10
F2
Chest fly incline
3 x 10
G
SB Hack squat
2 x 25
H
Suitcase Carry
2 x 30
A
Run
1 x 45:00
A1
Banded Good morning
2 x 5
A2
Bent over band row
2 x 5
A3
Banded Front Squat
2 x 5
A4
Band Push press
2 x 5
A5
Band pull apart
2 x 5
B
Push Jerk (DB)
3 x 5
C1
Bench press (BB)
4 x 8
C2
Side bends (KB)
3 x 10
D1
Reverse Lunge (DB)
3 x 12
D2
front foot elevated calf raise
3 x 12
E1
Inverted Row (Bar)
2 x 20
E2
Lateral Raise (DB)
2 x 20
F
Band Curls
1 x 60
A1
Leg cradle to Lateral lunge
2 x 5
A2
Quad stretch to forward lunge
2 x 5
B1
A Skips in place
2 x 20
B2
Alternating Lateral Shuffle
2 x 5
C
hill sprints
3 x 3 @ 30
A1
Spider Lunge
2 x 5
A2
Tall plank T spine rotation
2 x 5
B
Quadruped hip CARs
2 x 4
C
Downward dog transitions
2 x 6
D
Turkish Get up
2 x 3
E1
Power step up
3 x 6
E2
MB side toss
3 x 6
F1
Back Squat (BB)
4 x 6
F2
Side plank with band row
3 x 10
G1
Pull-ups
8, 6, 6
G2
1/2 kneeling Shoulder press (single arm)
3 x 8
H
Wall Sit
2 x 1:00
I
Sit ups
1 x MAX
J
Push-ups
1 x MAX
Alex Schleper
Athletic career: former collegiate and pro hockey player. Education: Doctor of Physical Therapy degree along with a Bachelors degree in health sciences (strength and conditioning focus). Recreational Activities: Rec league Ice Hockey, Skiing, rock climbing, trail running, and hiking.
Re-create your recreation! Take control of your preparation, playing hard requires working hard :)
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Rec. League
Rec. League
Rec. League
