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Roller Derby Workout Plan
Start Plan (PRO)

Roller Derby Workout Plan

5 Weeks / 3 Days per Week / Beginner
  • Improve Cardio
  • Get Ripped
  • Gain Strength
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Roller Derby Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
00:15:00 None

Notes:

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.

Roller Derby Core Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
Crunch   Video icon
3 20 01:00
3 20 01:00
Plank   Video icon
3 00:01:00 None

Notes:

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.

Roller Derby Upper Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
00:15:00 None

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Quads blue Glutes blue Hamstrings blue Calves blue Lowerback blue Hipflexors blue Hamstrings orange Quads orange Calves orange

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