Off Season – 4 Week Training Program
Off Season Goals: to build muscle and aerobic capacity to prepare the body for more sport-specific training that will be following.
Each week of this four week training program is a microcycle. Each week we increased intensity following the rule of 10% increase. We are trying to train for hypertrophy by prescribing about 12 reps, 3 sets, high weight and little rest. We are also trying to train for increased aerobic capacity in zone 1 (60-70% HRR).
Week 1
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 2 | Lat pull down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 3 | Tricep Press Down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 4 | PB 1 arm DB press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 5 | PB Inverted chin up | 3 | Max | 2:1:2 |
– |
1m |
| 6 | Shooter curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 7 | Hammer curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning – Agility and Quickness
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 3 | 12 | 3:1:3 | 85% 1RM | 1m |
| 2 | Box Hops | 3 | 12 | 2:1:2 | 1m | |
| 3 | PB Hamstring Curls | 3 | 12bs | 2:1:2 | 1m | |
| 4 | Lateral Lunge with Med Ball | 3 | 12 | 2:1:2 | 10kg ball | 1m |
| 5 | Romanian Deadlift | 3 | 12 | 2:1:2 | 85% 1RM | 1m |
| 6 | Body Weight Step Ups | 3 | 12bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 2 | 12 | 2:1:2 | 1m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Week 2
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 2 | Lat pull down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 3 | Tricep Press Down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 4 | PB 1 arm DB press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 5 | PB Inverted chin up | 3 | Max | 2:1:2 |
– |
1m |
| 6 | Shooter curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 7 | Hammer curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 3 | 12 | 3:1:3 | 85% 1RM | 1m |
| 2 | Box Hops | 3 | 12 | 2:1:2 | 1m | |
| 3 | PB Hamstring Curls | 3 | 12bs | 2:1:2 | 1m | |
| 4 | Lateral Lunge with Med Ball | 3 | 12 | 2:1:2 | 10kg ball | 1m |
| 5 | Romanian Deadlift | 3 | 12 | 2:1:2 | 85% 1RM | 1m |
| 6 | Body Weight Step Ups | 3 | 12bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 2 | 12 | 2:1:2 | 1m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Week 3
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 2 | Lat pull down | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 3 | Tricep Press Down | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 4 | PB 1 arm DB press | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 5 | PB Inverted chin up | 3 | Max | 2:1:2 |
– |
1m |
| 6 | Shooter curl | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 7 | Hammer curl | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 3 | 10 | 3:1:3 | 85% 1RM | 1m |
| 2 | Box Hops | 3 | 10 | 2:1:2 | 1m | |
| 3 | PB Hamstring Curls | 3 | 10bs | 2:1:2 | 1m | |
| 4 | Lateral Lunge with Med Ball | 3 | 10 | 2:1:2 | 10kg ball | 1m |
| 5 | Romanian Deadlift | 3 | 10 | 2:1:2 | 85% 1RM | 1m |
| 6 | Body Weight Step Ups | 3 | 10bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 2 | 10 | 2:1:2 | 1m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Week 4
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 2 | Lat pull down | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 3 | Tricep Press Down | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 4 | PB 1 arm DB press | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 5 | PB Inverted chin up | 3 | Max | 2:1:2 |
– |
1m |
| 6 | Shooter curl | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| 7 | Hammer curl | 3 | 10 | 2:1:2 | 80% 1RM | 1m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 3 | 10 | 3:1:3 | 85% 1RM | 1m |
| 2 | Box Hops | 3 | 10 | 2:1:2 | 1m | |
| 3 | PB Hamstring Curls | 3 | 10bs | 2:1:2 | 1m | |
| 4 | Lateral Lunge with Med Ball | 3 | 10 | 2:1:2 | 10kg ball | 1m |
| 5 | Romanian Deadlift | 3 | 10 | 2:1:2 | 85% 1RM | 1m |
| 6 | Body Weight Step Ups | 3 | 10bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 2 | 10 | 2:1:2 | 1m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |