WNBA Trainer Reveals Minnesota Lynx's Exact Workout Routine

Minnesota Lynx WNBA Workout Schedule Routine Weight Room lift — © Darren Yamashita-Imagn Images

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The Minnesota Lynx are still in the gym even after a WNBA game ends! They see the 44-game schedule as 44 opportunities to drive performance and performance doesn’t just pause on game days.

Second-year athletic trainer Andrea Hayden refuses to let her players miss out on an opportunity to get even better.

Minnesota lost to the New York Liberty in last year’s WNBA Finals. The Lynx began this new season at 10-1 and expect to be right back in the championship series come October. Their training starts in the weight room during the preseason. Their strength coach pushes them hard.

Hayden keeps up with her team’s fitness with a conditioning test throughout camp. The goal is obviously to get better with each and ever assessment. Otherwise, the staff is forced to reevaluate its programs to best fit the players who may not see progress. It is not easy!

@atrain_strength

Anaerobic glycolysis is the process where your body breaks down glucose (sugar) to produce ATP (energy), without needing oxygen. It kicks in during moderate-to-high intensity efforts lasting around 10 seconds to 2 minutes – think hard fast sprints, fast breaks, aggressive defense. Building a more robust anaerobic capacity allows players to: •work harder for longer at high intensities •recover faster between plays, shifts, or possessions •maintain explosiveness late in games **times/results may vary based on type of bike 🚲💨 #strengthtraining #sportsperformance #basketballtraining #hoopersoftiktok #wnba #basketballtiktok #hooper #conditioning

♬ You Got This – Deraj Global

Although the training scales back just a little bit during the regular season, Minnesota keeps its foot on the gas. The goal is to be well conditioned for the 40-minute grind. There is a difference between fitness and conditioning. You can be fit but not conditioned!

@atrain_strength

You can have all the indications of high level fitness and still be fatigued in game. Why? This is because the mind, as well as the body need to be exposed to stressful environments of competition. The stress of the environment changes energy production due to stress response. Do not separate or isolate your preparation. Your conditioning needs to incorporate mental tasks with game like environments. #strengthtraining #sportsperformance #basketballtraining #hoopersoftiktok #wnba #basketballtiktok

♬ I Get The Bag (Instrumental) – LivingForce

With that being said, fitness is still important. All of the work paid off in a big way for Natisha Hideman!

@atrain_strength

@T-spoon locked & loaded. @studbudz #WNBA #sportsperformance #hoopersoftiktok #basketballtiktok #arms

♬ Hard Beat Work’s – Type Beats Trap

Andrea Hayden must also keep her team on plan in terms of their nutrition. She keeps the locker room stacked with snacks for energy, strength, etc.

@atrain_strength

We are back at home and time to replenish our locker room fuel. #costco #costcohaul #basketballtiktok #sportsperformance #wnba #hoopersoftiktok #nutrition #fuel

♬ I Think I Like When It Rains – WILLIS

With the food supply out of the way, Hayden then turns her focus to game day. The focus is on power output with 48 hours until tipoff.

@atrain_strength

2 days out from game day(GD-2) the focus is POWER OUTPUT 🔋⚡️ At 48 hours out, it’s all about stimulating the central nervous system (CNS) without accumulating fatigue. We’re maximizing rate of force development (RFD) — short, explosive efforts to prime the neuromuscular system for game day. This is precision work — designed to potentiate, not deplete Think: high intent, low volume, full recovery Coaching cues: 🫰Snap, don’t grind 🚀Launch, don’t lift 🛟Float, don’t force

♬ Heat Waves – Instrumental – Glass Animals

The focus shifts to speed on the day prior to the game.

@atrain_strength

1 day out from game day (GD-1) the focus is SPEED 🏎️💨 24 hours till tip off, we’re dialing in neural priming. Light loads + maximal intent for non fatiguing work designed to keep the CNS sharp without overload. We are stepping on the court with a nervous system fired and ready 🧠💥 #strengthtraining #sportsperformance #basketballtraining #hoopersoftiktok #basketballtiktok #hooper #wnba

♬ Jumbo – $nackmoneyB

Come game day (and really every day), players start with some morning movement. It is all about activation— not exhaustion.

@atrain_strength

Being in the WNBA for 11 seasons doesn’t happen by accident. Longevity isn’t luck. It’s built, daily. Kayla McBride is a TRUE pro. No one does it better. #wnba #sportsperformance #hoopersoftiktok #basketballtiktok #basketballtraining #strengthandconditioning

♬ Self Growth – Sito

And then, win or lose, the Minnesota Lynx are back in the weight room after the final buzzer. Game day lifts are nonnegotiable! In Hayden’s words, “the game pulls the system one way, the postgame lifts brings it back.” They focus on long eccentric, isometric, full-range movements. They are short and intentional.

@atrain_strength

Game day lifts. Short. Sharp. Strategic. We keep high days high to earn real recovery on the lows. The goal: stress & balance the system. Restore qualities/patterns that were not targeted in-game. Some of movements we utilize: • Wall Sit w/ Med Ball Squeeze • Isometric Push-Up Hold • Eccentric Split Squats • Single-Leg Overcoming Isometric • Eccentric Step Downs Intentional stress. Primed for performance. #wnba #sportsperformance #hoopersoftiktok #basketballtiktok #basketballtraining #strengthandconditioning #gameday

♬ Hemenesy – NNX LXSY

I love this kind of behind-the-scenes look at professional sports. Andrea Hayden could keep all of this information under wraps but it’s not like the other teams in the league aren’t taking a similar approach so why not share? The WNBA stays in the weight room!

WNBA Strength Coach Explains Why Minnesota Lynx Hit Weight Room To Lift Immediately After Games