Advanced Off-Season Workout Plan (Preview)

Who is this for?

  • Athletes age 13 & up
  • Athletes with access to free weights & gym equipment
  • Athletes with experience & knowledge of strength training

Training Volume

  • 4 days per week
  • Two Strength/Power days per week
  • Two Hip/Torso/Shoulder days per week

Plan Duration

  • Cycles of 4 Weeks during off-season
  • 60-75 minutes per day (after becoming familiar with plan)

Equipment Needed

  • Dumbbells
  • Loop or Ankle Resistance Band 
  • Medicine Ball
  • Resistance Band and/or Pulley Machine
  • Barbell
  • Free Weights
  • Kettlebell (Can be substituted with Dumbbell)
  • Bench or Padded Platform for Support

Course Includes