The Preseason – Body Weight+ and Endurance Training program is also known as the 28 Days 2 Play plan — that’s literal by the way, you should start this plan 28 days out from the beginning of your sport season or tryout date.
Personally, I put this program together for two reasons. First, as a primer for my first Obstacle Course Race (OCR) and second, as the preseason conditioning program for the mens soccer team I was coaching at the time. This program was ideal for both and works as an amazing primer program for any type of sport that requires cardiovascular + muscle endurance like soccer, basketball, trail running, skiing, surfing, etc.
Program Details:
- Start on a Monday
- (Sun)Days 7, 14, 21 and 28 are Rest Days
- The workouts will progress in number of sets, reps and difficulty.
- Check-in! Find an accountability partner and check-in with them! Pick your favorite day of the week (in the program) and track your progress on that day’s performance each week. I would suggest using either Tuesdays – HIIT or Saturdays – Endurance for your check-ins, these days will give you the best indication of your progress.
(Mon)Day 1, 8 & 15, 22 – Push
(Tues)Day 2, 9 & 16, 23 – HIIT
(Wednes)Day 3, 10 & 17, 24 – Pull
(Thurs)Day 4, 11 & 18, 25 – Active Recovery
(Fri)Day 5, 12 & 19, 26 – Power
(Satur)Day 6, 13 & 20, 27 – Endurance