6 weeks, 2 sessions a week, from the Adult League collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
One heavy hinge, one single-leg lift, a push and a pull, and the groin work that keeps a weekend player in the lineup. Joint-friendly on purpose — no barbell on the back, nothing to failure.
A squat and a hamstring lift for the stride, a low dose of power for the shot and the push-off, pressing and upper-back work for the posture a desk takes away, then short shift-length intervals to finish.
Each week runs sessions A to B. Open any one of them on its own.
Re-entry. Weights that feel easy, every rep smooth. The goal is to show up for week 2 without being sore.
A little more load where last week felt easy. Leave two good reps in every set — you have a game this week.
Build. The hardest week of the first half, and still nothing goes to failure.
Back off: fewer sets, same movements. Recovery is when an adult body actually gets stronger.
Your strongest week. Heavy for you, crisp for you, and out the door in under an hour.
Consolidate, then start again at week 1 a little heavier. Six weeks at a time, all season long.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
