We have tailored this fitness programme for sports teams that are looking for a simple, flexible and effective way to build and maintain their physical performance before and during the season.
Using Empower Resistance Band training equipment, you can easily perform the workouts anywhere and can be performed during training in groups for conditioning, or by individuals around training sessions.
As Empower Bands are resistance based and tailorable to individual abilities, this programme is suitable for any level, whether starting out as a beginner to professional athletes looking to improve in strength, power or flexibility.
The 8 Week Routine
The routine consists of 4 phases, each lasting 2 weeks. During each phase you should record your times and resistance bands used as you will be looking to measure your progress as you complete subsequent phases.
The 2 Week Blocks
The following 8 workouts should be completed over a 2 week period. Aim to complete no more than 2 days of workouts without a rest day in between.
The routine features a variety of strength and metabolic conditioning routines as shown below.
| Workout | Body Part |
| 1 | Legs / Core |
| 2 | Full Body MetCon |
| 3 | Chest / Arms |
| 4 | Fully Body MetCon |
| 5 | Back |
| 6 | Full Body MetCon |
| 7 | Shoulders / Core |
| 8 | Full Body MetCon |
Equipment Required
To complete this 8 week routine we recommend you have the below equipment:
Additionally, you may wish to upgrade to the below, if you are:
- Training At Home: Empower Door Anchor
- A Strong Athlete: Empower Long Resistance Bands
- Love Deadlifts: Empower Short Resistance Bands
Workout 1
Complete exercises 1 to 4 focusing on slow and controlled movement, taking rest as needed to maintain quality. After you complete the first 4 exercises, move on to super setting movements 5a to 5d. This is where you perform the exercises one after another, without a rest in between. To finish, you will aim to accumulate a 3 minute plank pausing the clock whenever you break form.
| Ref | Exercise | Sets x Reps |
| 1 | Back Squat (3 sec pause) | 4 x 12 |
| 2 | Single Leg Lunge | 3 x 15 |
| 3 | Deadlift | 4 x 12 |
| 4 | Deadlift High Pull | 3 x 20 |
| 5a | Bulgarian Split squat | 4 x 12 |
| 5b | Alternate Curtsey Squat | 4 x 12 |
| 5c | Glute Bridge Extension | 4 x 12 |
| 5d | 30 Second Wall Sit | 4 x 1 |
| 6 | Plank | 1 x 1 |
Workout 2
Mark a point 50m away, this will be your half way line. Start on the exercise 1 and complete all 100 reps before moving onto 2, 3 and 4.
You may pause for a rest at any stage, but when you do, you must run to the 50m marker and back. Each time you complete your 100th rep, you also need to run to the 50m marker and back.
| Ref | Exercise |
Reps
|
| 1 | Thrusters |
100
|
| 2 | Pushups | |
| 3 | Deadlift | |
| 4 | Overhead Squat |
Workout 3
Complete exercises 1 to 3, focusing on slow and controlled movements. Once complete, superset 4a and 4b with the same resistance on both movements. Lastly, complete 3 circuits of movements 5a to 5g with 1 minute rest in between each set. Use a light resistance and focus on explosive movement.
| Ref | Exercise | Sets x Reps |
| 1 | Reverse Fly | 4 x 15 |
| 2 | Banded Press-Up | 3 x 15 |
| 3 | Decline Press-Up | 2 x Max |
| 4a | Pec Fly |
4 x 20
|
| 4b | Tricep Extension | |
| 5a | Alternate V-Ups |
3 x 30
|
| 5b | Bicep Curl | |
| 5c | Chest Press | |
| 5d | Hammer Curl | |
| 5e | Shoulder Taps | |
| 5f | Bicep Curl | |
| 5g | Alternate V-Ups |
Workout 4
Complete each exercise for 1 minute before moving to the next and aim to perform 5 rounds of this circuit. Adjust the resistance accordingly to ensure you keep your rep tempo consistent throughout.
| Exercise |
Sets
|
| Sumo Deadlift High Pull |
5
|
| Push Press | |
| Burpees | |
| Face Pulls | |
| Alternate Knee to Elbow Plank | |
| Rest |
Workout 5
Complete exercises 1 to 4 focusing on slow and controlled movement. Exercises 5a and 5b are a superset for which you should use the same resistance. 6a to 6c are to be performed in a circuit for 5 rounds with burpees in between each exercise. Increase burpees by 1 after each round; so by the last round you will perform 5 burpees after 6a, 6b and 6c.
| Ref | Exercise | Sets x Reps |
| 1 | I's/Y's/T's | 3 x 8 |
| 2 | Bent Over Row | 4 x 12 |
| 3 | Lateral Pulldown/Pull-ups | 3 x 20 |
| 4 | 3 Sec Decline Deadlift | 4 x 12 |
| 5a | Reverse Fly |
4 x 15
|
| 5b | Bicep Curl | |
| 6a | Banded Overhead Swing | 5 x 15 |
| 6b | Jumping Lunges | 5 x 20 |
| 6c | Thruster | 5 x 15 |
Workout 6
Start with a 1km run. As soon as you finish, complete as many rounds as you can of the 3 exercises below in 20 minutes. After 20 minutes, run another 1km. Keep a note of your combined run time and the amount of rounds you were able to complete.
| Exercise | Reps / Distance |
| Run | 1km |
| Burpees | 5 |
| Jumping Lunges | 10 |
| Thrusters | 15 |
| Run | 1km |
Workout 7
Complete exercises 1 to 4 focusing on slow and controlled movement. Exercises 4a and 4b are a superset for which you should aim to use the same resistance. 5a to 5d are to performed in a circuit. Start a timer and perform 5a to 5d in turn at the start of each minute. Rest the remainder of the minute. Add 1 rep each round and finish when you fail to complete the target reps within a minute.
| Ref | Exercise | Reps |
| 1 | Reverse Fly | 4 x 15 |
| 2 | Military Press | 3 x 12 |
| 3 | Single Arm Arnold Press | 3 x 10 |
| 4a | Banded Overhead Swing |
4 x 10
|
| 4b | Side Raise | |
| 5a | Deadlift High Pull |
n/a
|
| 5b | Banded Hang Clean | |
| 5c | Banded Clean and Press | |
| 5d | Overhead Squat |
Workout 8
Complete one round of all movements for the prescribed number of reps. In the background have a timer going. Every time the timer hits a new minute, you need to perform that number of burpees before continuing.
Example: You are performing the circuit shown below and your timer hits 3 minutes. You stop performing the circuit, perform 3 burpees, and then return to the circuit.
Your score is the total amount of time taken to complete all movements, including burpees.
| Exercise | Reps |
| Alternating Jumping Lunges | 60 |
| Banded Thrusters | 30 |
| Alternating V-Ups | 30 |
| Burpee Tuck Jump | 15 |
| Alternating V-Ups | 30 |
| Banded Thrusters | 30 |
| Alternating Jumping Lunges | 60 |
Let Us Know How You Get On
We hope you enjoy this workout routine and would love to hear how you get on. Make sure to follow us on @empower_sandc on Instagram; we'd love to see a post of you giving this a go.
To Ensure You Get Our Best Price
If your sports team are looking to make a bulk order of resistance bands, please get in touch by clicking here.
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