12 Week Online Off-Season Strength Program

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Welcome to the Off-Season Strength Program! This program has been designed to not only help you reach new heights of strength from the ground up, but also balance you structurally and prevent injuries so that you can compete year-round. Treat your mobility sessions with the same focus and intensity as you do on lifting days to maximize your potential and bulletproof your joints.

The program is split up into four, 3-week blocks that include 4 days of weight training and 2 days dedicated to mobility each week. Sessions should not last longer than 60-75 minutes each. During the first phase, the goal is to refine movement patterns and complete the given number of repetitions for each movement.

Program Info

Weight Guidelines

As a general rule of thumb, if you reach failure or your form breaks down before completion of any given set, lower the weight on that movement for the next session. When all sets and reps are completed with good form, increase your weight the next session.

Program Goals

The aim of the first 6 weeks of this training program is to develop structural balance and hypertrophy. The first 3-week phase is designed to build correction and balance to ensure you are ready for each successive training block. The goal of the second 6 weeks is to maximize strength gains and elicit a neurological response.

Sled Training

Sled training uses concentric–only movements, which are great for building power without lasting muscle pain. It will teach explosive hips and posterior chain while also building strength in the feet and lower legs. This is great for improving dynamic movement patterns that athletes use in real life.

Video Library

We have every lift linked to a “how to video.” These videos will take you through the lift step by step. It will cover the setup of the lift, and any key points to focus on. This is to make sure you are doing the lifts correctly and safely. This program is designed to be used at any local gym, but if you do not have access to a certain piece of equipment, let us know and we will give you a modification that fits your situation.

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