Roller Derby Workout Plan

5 Weeks / 3 Days per Week / Beginner

0 ratings

Workout Summary

Roller derby is a tough and physically demanding sport. The Roller Derby Workout challenge provided here is a well-designed plan to make you stronger and more durable in competition. Using this workout in conjunction with roller derby training will give you a jump on the competition and enable yo... more

Roller derby is a tough and physically demanding sport. The Roller Derby Workout challenge provided here is a well-designed plan to make you stronger and more durable in competition. Using this workout in conjunction with roller derby training will give you a jump on the competition and enable you to become the fiercest competitor you can be.

Four Attributes of Successful Derby Competitors

Physically speaking, the best in the sport possess speed, strength, stability, and agility. The roller derby exercises prescribed here are going to provide an increase in each area when followed faithfully. In addition to sport-specific benefits, the Roller Derby Workout is also going to bring you greater durability and longevity – enabling you to avoid injury and withstand the physical demands of competition.

Roller Derby Workout Routine

The roller derby fitness plan is based on a three day per week regimen. Each day will focus on a different area of the body, allowing for maximum recovery time. The schedule also proves beneficial to allow plenty of time for practice and competition.

The three roller derby workouts to be completed each week are: Roller Derby Legs, Roller Derby Core, and Roller Derby Upper Body. It is best to plan these workouts on non-consecutive training days, allowing for recovery time between sessions. Ultimately, you can choose whether to perform these on days off from roller derby training or as a component of practice days.

Workload and Pace

The roller derby workouts themselves are very easy to follow. You will be doing straight sets of moderate to high repetitions with short rest periods. You will want to choose resistance that challenges you, but does not completely overload the muscle. Strength is a focus of the program, but too much work can cause soreness and prevent top performance in practice or competition.

When you are training for a sport, it is imperative to find a proper balance between challenging and excessive. To be safe, err on the light side of resistance and do not be afraid to adjust during the workout itself. Keeping a detailed log of everything you do will help guide your future endeavors and hone in on what is most effective for your roller derby training.

Nutrition and Rest While Training for Roller Derby

You will receive the greatest benefits from this, or any other program, if you focus on respectable athletic nutrition. Feed your body properly to enhance performance and keep all your body systems in sync. Also, take the time to rest and recover from strength training and roller derby training. Your body needs a break from the stress and will reward you with greater performance as a result of needed rest.

If you are a roller derby competitor or looking to become one, this roller derby fitness regimen is for you. It will provide you the backbone for great strength and durability, as well as aid in speed and cardio conditioning. Get started with the Roller Derby Workout Plan today and make every jam of every bout your own personal show!

Roller Derby Workout Plan

5 Weeks / 3 Days per Week / Beginner

0 ratings
Roller Derby Workout Plan

Roller Derby Workout Plan

5 Weeks / 3 Days per Week / Beginner

0 ratings

Workout Summary

Roller derby is a tough and physically demanding sport. The Roller Derby Workout challenge provided here is a well-designed plan to make you stronger and more durable in competition. Using this workout in conjunction with roller derby training will give you a jump on the competition and enable yo... more

Roller derby is a tough and physically demanding sport. The Roller Derby Workout challenge provided here is a well-designed plan to make you stronger and more durable in competition. Using this workout in conjunction with roller derby training will give you a jump on the competition and enable you to become the fiercest competitor you can be.

Four Attributes of Successful Derby Competitors

Physically speaking, the best in the sport possess speed, strength, stability, and agility. The roller derby exercises prescribed here are going to provide an increase in each area when followed faithfully. In addition to sport-specific benefits, the Roller Derby Workout is also going to bring you greater durability and longevity – enabling you to avoid injury and withstand the physical demands of competition.

Roller Derby Workout Routine

The roller derby fitness plan is based on a three day per week regimen. Each day will focus on a different area of the body, allowing for maximum recovery time. The schedule also proves beneficial to allow plenty of time for practice and competition.

The three roller derby workouts to be completed each week are: Roller Derby Legs, Roller Derby Core, and Roller Derby Upper Body. It is best to plan these workouts on non-consecutive training days, allowing for recovery time between sessions. Ultimately, you can choose whether to perform these on days off from roller derby training or as a component of practice days.

Workload and Pace

The roller derby workouts themselves are very easy to follow. You will be doing straight sets of moderate to high repetitions with short rest periods. You will want to choose resistance that challenges you, but does not completely overload the muscle. Strength is a focus of the program, but too much work can cause soreness and prevent top performance in practice or competition.

When you are training for a sport, it is imperative to find a proper balance between challenging and excessive. To be safe, err on the light side of resistance and do not be afraid to adjust during the workout itself. Keeping a detailed log of everything you do will help guide your future endeavors and hone in on what is most effective for your roller derby training.

Nutrition and Rest While Training for Roller Derby

You will receive the greatest benefits from this, or any other program, if you focus on respectable athletic nutrition. Feed your body properly to enhance performance and keep all your body systems in sync. Also, take the time to rest and recover from strength training and roller derby training. Your body needs a break from the stress and will reward you with greater performance as a result of needed rest.

If you are a roller derby competitor or looking to become one, this roller derby fitness regimen is for you. It will provide you the backbone for great strength and durability, as well as aid in speed and cardio conditioning. Get started with the Roller Derby Workout Plan today and make every jam of every bout your own personal show!

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Seated Calf Raise Machine
  • Weight Plates
  • Leg Press Machine
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Roller derby is a tough and physical sport, this workout is designed to give you the strength advantage as well as help prevent injuries.

Before starting the workouts make sure that you warm up and stretch. Nothing is going to make you a better player than actual practice, but without a proper weight lifting regimen then you are selling yourself short. Use this workout to help you become the best that you are capable of being. Make sure that along with these workouts you are getting the proper nutrition and rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lower Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout will help strengthen your core and give you that leverage to muscle your way by your opponents while being bumped off balance. It will also give you a great speed advantage, because your core is big part of running (or in this case skating, running on wheels). Be sure to focus on form. Don't cheat yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that is difficult to get up the prescribed amounts, but also try and push yourself to get the prescribed reps on all 3 sets at the same weight or higher.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Roller derby is a tough and physical sport, this workout is designed to give you the strength advantage as well as help prevent injuries.

Before starting the workouts make sure that you warm up and stretch. Nothing is going to make you a better player than actual practice, but without a proper weight lifting regimen then you are selling yourself short. Use this workout to help you become the best that you are capable of being. Make sure that along with these workouts you are getting the proper nutrition and rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lower Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout will help strengthen your core and give you that leverage to muscle your way by your opponents while being bumped off balance. It will also give you a great speed advantage, because your core is big part of running (or in this case skating, running on wheels). Be sure to focus on form. Don't cheat yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that is difficult to get up the prescribed amounts, but also try and push yourself to get the prescribed reps on all 3 sets at the same weight or higher.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Roller derby is a tough and physical sport, this workout is designed to give you the strength advantage as well as help prevent injuries.

Before starting the workouts make sure that you warm up and stretch. Nothing is going to make you a better player than actual practice, but without a proper weight lifting regimen then you are selling yourself short. Use this workout to help you become the best that you are capable of being. Make sure that along with these workouts you are getting the proper nutrition and rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lower Back / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout will help strengthen your core and give you that leverage to muscle your way by your opponents while being bumped off balance. It will also give you a great speed advantage, because your core is big part of running (or in this case skating, running on wheels). Be sure to focus on form. Don't cheat yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that is difficult to get up the prescribed amounts, but also try and push yourself to get the prescribed reps on all 3 sets at the same weight or higher.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Roller derby is a tough and physical sport, this workout is designed to give you the strength advantage as well as help prevent injuries.

Before starting the workouts make sure that you warm up and stretch. Nothing is going to make you a better player than actual practice, but without a proper weight lifting regimen then you are selling yourself short. Use this workout to help you become the best that you are capable of being. Make sure that along with these workouts you are getting the proper nutrition and rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lower Back / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout will help strengthen your core and give you that leverage to muscle your way by your opponents while being bumped off balance. It will also give you a great speed advantage, because your core is big part of running (or in this case skating, running on wheels). Be sure to focus on form. Don't cheat yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that is difficult to get up the prescribed amounts, but also try and push yourself to get the prescribed reps on all 3 sets at the same weight or higher.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Roller derby is a tough and physical sport, this workout is designed to give you the strength advantage as well as help prevent injuries.

Before starting the workouts make sure that you warm up and stretch. Nothing is going to make you a better player than actual practice, but without a proper weight lifting regimen then you are selling yourself short. Use this workout to help you become the best that you are capable of being. Make sure that along with these workouts you are getting the proper nutrition and rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lower Back / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout will help strengthen your core and give you that leverage to muscle your way by your opponents while being bumped off balance. It will also give you a great speed advantage, because your core is big part of running (or in this case skating, running on wheels). Be sure to focus on form. Don't cheat yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that is difficult to get up the prescribed amounts, but also try and push yourself to get the prescribed reps on all 3 sets at the same weight or higher.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Groin secondary Traps secondary Biceps primary Triceps primary Chest primary Calves primary Quads primary Abs primary Shoulders primary Obliques primary Lower back primary Hamstrings primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Seated Calf Raise Machine
  • Weight Plates
  • Leg Press Machine
Show All

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Roller Derby Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Seated Calf Raise Machine
  • Weight Plates
  • Leg Press Machine
Show All