OSX Fitness Women's Field Hockey

Strength and Conditioning Program

Most Field Hockey players I have helped in the past have not been in the best shape when they first begin. For some reason most coaches in this sport don't think that strength and conditioning play a vital role in their teams development. We at OSX Fitness believe that Field Hockey players need to be in top physical condition in order to play their best. This program works. Use it in the off-season and pass it on to your team mates.

We designed this program for off season training and should start a minimum of 2 months before the start of your season. It is very important to include warm ups and a cool down with this lifting program. It is also very important to include the running/conditioning program that will be performed on non-lifting days 3 days per week.

We designed this program to get you in shape before your season begins and give you a distinct advantage over your team mates. There is only one off day that is scheduled in this program which is Sunday. Remember to rest on this off day.

Increase the weight for your first set of an exercise when you are able to perform the last set of a that exercise without a problem. After you you increase the weight you may not be able to reach the total for the final set. That's what is supposed to happen. You have to keep working hard to make your gains in the off season.

 

Women's Field Hockey Off-Season Strength and Conditioning
       
Monday
 
Wednesday
Friday
Hang Clean
 
Hang Snatch
Box Jumps

2 sets of 6 Reps

 

2 sets of 6 Reps

4 sets of 10 Reps

Squats
  
Bulgarian Squats (single leg squats)
Bent Over Dumbbell Rows
3 sets of 8 Reps
 
3 sets of 12 Reps
3 sets of 8 Reps
Bench Press
 
Incline Bench Press
Sumo Squats
3 sets of 8 Reps
 
3 sets of 10 Reps
3 sets of 8 Reps
Dead Lifts
 
Glute Ham Raises's
1 Arm Dumbbell Rows
3 sets of 8 Reps
 
3 sets of 10 Reps
3 sets of 12 Reps
Pull-Ups
  
Bent Over Rows
Reverse Hyper Extentions
3 sets of 8 Reps
 
3 sets of 10
3 Sets of 10
Dumbbell Lunges
 
Dumbbell Lunges
Dips
3 sets of 12 Reps
 
4 sets of 10
3 sets of 10 Reps
   
Barbell Shoulder Presses
Weighted Box Step-Ups
   
3 sets of 10
3 sets of 12 Reps
       
       
       
       
Running/Conditioning
       
Tuesday
  
Wednesday
Saturday
Distance Running
 
Short Distance Running
Distance Running
1 mile Run 8 min Pace
 
800 Run 3:40 Pace
1 mile Run 8 min Pace
   
800 Run 3:30 Pace
400 Run 1:20 Pace
Short Sprint Work
 
Long Sprint Work
Short Sprint Work
20 yd's Sprints x 6
 
20 yd's Sprints x 4
20 yd's Sprints x 6
30 yd's Sprints x 6
 
50 yd's Sprints x 4
30 yd's Sprints x 6
40 yd's Sprints x 6
 
60 yd's Sprints x 4
40 yd's Sprints x 6
50 yd's Sprints x 4
 
80 yd's Sprints x 4
50 yd's Sprints x 4
   
90 yd's Sprints x 2
 
   
100 yd's Sprints x 2
 
Abs
  
Abs
Abs
Crunches
2 sets of 50
 
Bridges - Front - Left - Right and Back held for 90 seconds each.
Full Sit Ups - 4 sets of 25
Legs Raises
3 sets of 25
   
Incline Sit Ups - 2 sets of 25

Stick with this program because it works. If you choose to use it send us your comments and pictures so we can post them on OSXFitness.com.

Good Luck.