WPH Wednesday Workout: El Tigre’s Race 4 Eight Regimen
WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, Naty “El Tigre” Alvarado, Jr. takes us inside the weekly training regimen that made him one of the game’s top players for 25 years.
Naty Alvarado, Jr. Weekly Training Regimen
Monday-
5:45 AM Stretching, Weight room, treadmill, and post-workout stretch.
4:00 PM Court time 2 on 1 or doubles
Tuesday-
5:45 AM Stretching, Weight room, treadmill, post-workout stretch
Wednesday-
5:45 AM Stretching, Weight room, treadmill, and post-workout stretch.
4:00 PM Court time 2 on 1 or doubles
Thursday-
5:45 AM Stretching, Weight room, treadmill, and post-workout stretch.
Friday-
5:45 AM Stretching, Weight room, treadmill, and post-workout stretch.
4:00 PM Court time 2 on 1 or doubles
Towards the end we started playing less and focusing more on whatever the scoring tournament format.
“2 a days” Help to get my body ready for Saturday and Sunday play.
Saturday-
Play was always welcome if someone was visiting from out of town.
Sunday- rest day or play a round of golf.
Side notes-
I used to run at the local community college track whenever I wanted to endurance train, which typically was made up of 100m, 200m, and 400m sprints. Then do some lateral movement drills using the football hash marks, which were added later to prevent injury and increase agility as I aged beyond my opponents. I also mixed in yoga, which provided me with preventative care and elongated my playing career
I believe the countless hours in the weight room and drills at the track allowed me to play longer with continued success. The more I sacrificed physically prior to tournaments, the more success I also had.
El Tigre Bio
Naty Alvarado Jr. is one of the greatest handball players to ever wear a pair of gloves. Ranked inside the top five from the mid 1990’s through 2014 on the pro tour, Alvarado is one of the most consistently great players the game has ever seen. Armed with incredible discipline and dedication to his craft, Alvarado has played several of the most exciting and memorable matches of the 21st century, including his three-game victory against Paul Brady at the 2005 Casey Lawlor Cup and his three-game thriller with David Chapman in the finals of the 2004 USHA Four Wall Nationals.
Naty Alvarado, Jr. WPH Rapid Fire Challenge HERE
Naty Alvarado, Jr. Filling the Biggest Shoes WPH interview HERE
Naty Alvarado, Jr. vs. Paul Brady at the 2005 Casey Lawlor Cup HERE
David Fink
WPH Fitness Director