Team Handball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

This Team Handball Workout is a complete handball training routine designed to build muscular strength during the off season or for off days when not playing games. Team handball training is limited in the off season when the team does not practice together, which is where a routine like the Team... more

This Team Handball Workout is a complete handball training routine designed to build muscular strength during the off season or for off days when not playing games. Team handball training is limited in the off season when the team does not practice together, which is where a routine like the Team Handball Workout comes in handy. Without proper off season training, players can lose their team handball physical prowess.

The Team Handball Workout focuses on all the major muscle groups with the right exercise variables to improve strength in the upper and lower body, as well as the core. The core muscles are essential for all athletes because of their role in stability and balance, but with a sport like handball where players are constantly jumping, sprinting and quickly changing direction, core training is particularly important.

Team Handball Workout #1

The team handball training program has two workouts. The first workout is the handball legs, chest and triceps workout. This team handball workout provides a full set of exercises that target the pecs, hamstrings, quadriceps, calves, triceps, upper abs, lower abs, and obliques. Exercisers perform the strength training exercises in sets of 3 or 4 with repetitions of 10. Ten reps is an ideal number for building muscle. Most of the core exercises are performed in higher numbers because the core muscles can take more abuse.

Team handball skills require strong legs and arms to execute passes, jump shots, and catches. Quick, powerful legs are needed to jump, run and maneuver out of the way of teammates.

Team Handball Workout #2

The second team handball workout targets the legs, shoulders, back, and biceps. Both the front and back of the thighs, plus the calves get worked to continue to build leg muscles. The shoulders, back and biceps exercises complement the chest and tricep exercises performed in the first workout.

The basic variables, such as reps, sets, and rest periods, are similar to the first workout to maximize muscle size and strength increases. Core exercises target the lower back and inner and outer thighs to hit the areas not targeted in the first workout to ensure complete team handball training with both routines.

Off Season Team Handball Training

A lack of discipline often creeps up on players during the off season when consistent, scheduled practices are not around to make players stick to an exercise program. The Team Handball Workout provides a necessary structured routine to keep athletes in shape, but is not so challenging that players do not get to recover from the grueling demands they place on their bodies during the season.

Team handball players can gain strength with this intermediate team handball training program so they return to their sport ready to perform. If players are also doing conditioning workouts on the side, they should keep them light so as not to inhibit muscle growth.

Team Handball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Team Handball Workout Plan

Team Handball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

This Team Handball Workout is a complete handball training routine designed to build muscular strength during the off season or for off days when not playing games. Team handball training is limited in the off season when the team does not practice together, which is where a routine like the Team... more

This Team Handball Workout is a complete handball training routine designed to build muscular strength during the off season or for off days when not playing games. Team handball training is limited in the off season when the team does not practice together, which is where a routine like the Team Handball Workout comes in handy. Without proper off season training, players can lose their team handball physical prowess.

The Team Handball Workout focuses on all the major muscle groups with the right exercise variables to improve strength in the upper and lower body, as well as the core. The core muscles are essential for all athletes because of their role in stability and balance, but with a sport like handball where players are constantly jumping, sprinting and quickly changing direction, core training is particularly important.

Team Handball Workout #1

The team handball training program has two workouts. The first workout is the handball legs, chest and triceps workout. This team handball workout provides a full set of exercises that target the pecs, hamstrings, quadriceps, calves, triceps, upper abs, lower abs, and obliques. Exercisers perform the strength training exercises in sets of 3 or 4 with repetitions of 10. Ten reps is an ideal number for building muscle. Most of the core exercises are performed in higher numbers because the core muscles can take more abuse.

Team handball skills require strong legs and arms to execute passes, jump shots, and catches. Quick, powerful legs are needed to jump, run and maneuver out of the way of teammates.

Team Handball Workout #2

The second team handball workout targets the legs, shoulders, back, and biceps. Both the front and back of the thighs, plus the calves get worked to continue to build leg muscles. The shoulders, back and biceps exercises complement the chest and tricep exercises performed in the first workout.

The basic variables, such as reps, sets, and rest periods, are similar to the first workout to maximize muscle size and strength increases. Core exercises target the lower back and inner and outer thighs to hit the areas not targeted in the first workout to ensure complete team handball training with both routines.

Off Season Team Handball Training

A lack of discipline often creeps up on players during the off season when consistent, scheduled practices are not around to make players stick to an exercise program. The Team Handball Workout provides a necessary structured routine to keep athletes in shape, but is not so challenging that players do not get to recover from the grueling demands they place on their bodies during the season.

Team handball players can gain strength with this intermediate team handball training program so they return to their sport ready to perform. If players are also doing conditioning workouts on the side, they should keep them light so as not to inhibit muscle growth.

Workout Goals

  • Gain Strength

Equipment Needed

  • Lat Pulldown Machine
  • Dumbbells
  • Seated Calf Raise Machine
  • Weight Plates
  • Leg Press Machine
  • Exercise Mat
Show All
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
1 sets, 00:01:15
1 -- 00:01:15 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout plan.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Obliques secondary Forearms secondary Hip flexors secondary Traps secondary Lats primary Calves primary Quads primary Shoulders primary Abs primary Triceps primary Biceps primary Hamstrings primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lower Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Obliques secondary Forearms secondary Hip flexors secondary Traps secondary Lats primary Calves primary Quads primary Shoulders primary Abs primary Triceps primary Biceps primary Hamstrings primary Chest primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Abs / Intermediate
1 sets, 00:01:15
1 -- 00:01:15 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout plan.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Obliques secondary Forearms secondary Hip flexors secondary Traps secondary Lats primary Calves primary Quads primary Shoulders primary Abs primary Triceps primary Biceps primary Hamstrings primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Obliques secondary Forearms secondary Hip flexors secondary Traps secondary Lats primary Calves primary Quads primary Shoulders primary Abs primary Triceps primary Biceps primary Hamstrings primary Chest primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout plan.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Obliques secondary Forearms secondary Hip flexors secondary Traps secondary Lats primary Calves primary Quads primary Shoulders primary Abs primary Triceps primary Biceps primary Hamstrings primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Obliques secondary Forearms secondary Hip flexors secondary Traps secondary Lats primary Calves primary Quads primary Shoulders primary Abs primary Triceps primary Biceps primary Hamstrings primary Chest primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Abs / Beginner
3 sets, 45 reps, 01:00 rest
3 -- --:--:-- 45 -- 01:00
Default
Abs / Intermediate
1 sets, 00:01:45
1 -- 00:01:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout plan.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Obliques secondary Forearms secondary Hip flexors secondary Traps secondary Lats primary Calves primary Quads primary Shoulders primary Abs primary Triceps primary Biceps primary Hamstrings primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lower Back / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an off season handball workout designed to help you build strength. It is recommended that you only workout 2 times a week for this workout.

Also, there is no scheduled conditioning but that does not mean that you can't do that on your own. If you do conditioning on the side, keep it light because the goal is for you to be able to pack on muscle and doing a lot of conditioning will inhibit your muscle building potential.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Strength

Equipment Needed

  • Lat Pulldown Machine
  • Dumbbells
  • Seated Calf Raise Machine
  • Weight Plates
  • Leg Press Machine
  • Exercise Mat
Show All

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Team Handball Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Lat Pulldown Machine
  • Dumbbells
  • Seated Calf Raise Machine
  • Weight Plates
  • Leg Press Machine
  • Exercise Mat
Show All