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!