Off-Season weight training

[o1d_dude]

My winter routine looks something like this:

Day 1
1x8 "The Bear" (warmup) w 75 lbs
2x5 Snatch Grip deadlift from 8" blocks w 285 lbs
8x3 Incline bench from bottom (off the pins) w 175 lbs
1x10 Core blaster swings w 90 lbs
1x10 Hanging knee raises
1x10 Partial chin ups

Two days rest

Day 2
1x8 "The Bear" (warmup)
1x5-3-2 Snatch Grip deadlift from 8" blocks w 285-295-305 lbs
1x5-3-2 Incline bench from bottom (off the pins) w 185-195-205 lbs
1x10 Core blaster swings w 90 lbs
1x10 Hanging knee raises
1x10 Partial chin ups

Two days rest

Day 3
1x8 "The Bear" (warmup)
2x5 Snatch Grip deadlift from 8" blocks w 285 lbs
2x5 Incline bench from bottom (off the pins) w 185-195 lbs
1x10 Core blaster swings w 90 lbs
1x10 Hanging knee raises
1x10 Partial chin ups

Calling the rest days "Rest Days" means I do cardio and flexibility/rehab stuff.

The following week, I do the same routine except instead of the 5-3-2 rep scheme, I use 6x1 with near maximum loads.

The idea is to train for speed one day, strength the second day, and repetitions the third day. The movements are a pull, a push, a swing, abs, chins. Choose whatever lifts you like and vary them as you feel like it. Say, military presses for a couple of weeks, then flat benches, etc. Try to choose lifts that simulate actual throwing motions, ie. core blaster swings have carryover to Weight over the Bar and caber.

Add weight to the bar whenever you can. Consistency pays big dividends so don't skip a workout unless you haven't recovered from the previous one.

BTW, "The Bear" is a complex. Start with the barbell in the hang position, do a stiff leg deadlift, snatch the barbell overhead, drop it on your back, do a squat, press overhead and drop forward to the hang position. That's one rep. After eight reps you will know why it's called "The Bear".