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, circuit training, altitude training, swimming, jogging, 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
Now that you’ve learned dozens of different types of workouts over the past 15 months of WPH Wednesday Workouts, it’s time to make a plan. What days of the week will you strength train? Which days of the week will you work on agility and speed? Which days of the week will you boost your cardio? Which days of the week will you go to the court and practice? Which days of the week will you play matches?
Text Action plan on Notepad – New Year Concept
Getting fit requires a lot of organization and time management. You’ll need to allocate one hour per day (on average) to reach your fitness and handball goals. Some days might be closer to 90 minutes, while other days will be closer to 30 minutes.
You’ll need to map out your workout week in advance, most likely on Sunday. Write down your upcoming workout plan for the week in your calendar or on your phone. Schedule your matches with a reliable opponent several days in advance. Plan to do some form of exercise and/or practice seven days a week (that’s right, seven). Remember to eat healthy: protein, complex carbs, healthy fat, and fruits and vegetables, while avoiding sugar, alcohol, processed foods, and fried food. Drink plenty of water. Do not strength train the same muscles two days in a row – for example, if you lift for the upper body on Monday, do not lift upper body on Tuesday. Get plenty of sleep to help your body recover.
Potential Weekly Plan
Monday: Upper body strength training, cardio
Tuesday: Singles match
Wednesday: Self-practice, agility and speed training
Thursday: Circuit training, self-practice
Friday: Singles match, sprints
Saturday: Hiking, upper body strength training
Sunday: Cardio, lower body strength training
It may take you a few weeks to create the perfect plan. Mix up your routine every few weeks – you have plenty of options from the WPH Wednesday Workouts.
Let us know how your progress is coming along – send us a video, picture, or recap of your routine to info@wphlive.tv. Of course, we are here with any questions!
David Fink
WPH Fitness Director