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Advanced: Off-Season Workout Plan

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Lesson 8, Topic 2
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Day 1: Strength/Power Workout

Ryan Basham October 27, 2021
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Record date completed, reps, weight or distance, along with any other information you would like to track in the notes area at the bottom of the page.

  1. Barbell Front Squat
Sets:  4 Reps: 5
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.


2. Vertical Jump

Sets: 4 Reps: 3
Measure whenever possible, and add height in rep tracking notes.
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

3. Split Squat

Sets: 4 Reps: 6 w/ each leg, 12 total
Target Weight: 2-3 Reps in Reserve After Set

4. Split Jumps

Sets: 4 Reps: 3 of each variation
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

5. Alternating DB Press

Sets: 4 Reps: 5 w/ each arm, 10 total
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.

6. Bent Over Row

Sets: 4 Reps: 6
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.

7. Pallof Press

Sets: 4 Reps: 15 in each direction
Target Band Weight: 3-4 Reps in Reserve After Set

8. MB Slam

Sets: 4 Reps: 5
Target Medball Weight: 6-10 lbs
Intensity: MAX EFFORT

9. Side Plank

Sets: 4 per side Length: 20 seconds

10. Side Plank w/ Hip Drop

Sets: 4 Reps: 10 each side

11. Plank w/ Tap

Sets: 4 Reps: 10 each arm, 20 total