Help! I Need to Get In Shape Fast for College!

Most incoming college freshmen are headed to campus in a few weeks. For athletes who have been busy all summer, playing in tournaments, working and traveling, there is still time to get in shape for the fall.

In this video, I demonstrate and total body strength training routine and my go-to conditioning exercise for getting athletes in shape quickly. Below I outline a last-minute workout schedule for athletes who don’t have much time left this summer!

Pre-College Summer Workout Guidelines

Workout Components
Flexibility
Speed
Strength and Conditioning

Workout A
Flexibility

Speed
-Vertical Jump 3×6
-Split Squat Jump 3×10

Strength Circuit 6x through
Rear Foot Elevated Split Squat x6 each leg
Push Up Lowering 6x:05 Lowering (or Max Push Ups, or 6 Push Up to Stop)
Dumbbell Row x8

Workout B (Ideally paired on same day as skill training)
Flexibility

Conditioning
120 Yard Shuttle x6-10 (depending on fitness level)
-Goal is :30-:35 seconds. However long it takes you to complete, that is how long you rest.
Example: Run :33, Rest :33, Run :33, Rest :33, and so on.

Schedule
Day 1 Workout A
Day 2 Workout B
Day 3 Workout A
Day 4 Rest
Day 5 Workout B
Day 6 Workout A
Day 7 Workout B
Day 8 Rest

Continue this pattern until you leave for school. Add weight to exercises that allow. Add 1, 120-shuttle to Workout B every third Workout B.