2-Day Off-Season Weight Training

  • 1 March 2021
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Description

A variation of our standard 300-Level Athletic programming, this program is aimed at developing a complete athlete, "in-the-gym", through Strength, Power, Control, & Capacity development, all built into a 2-Day training schedule. 

Over the course of the program, we place an emphasis on building raw total-body strength through unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or "Power", through different plyometrics, ballistics, and a full progression of the "Clean" movement - utilizing all of it's variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning.

 

Breakdown

  • 12 Weeks | 2 Lifts per Week
  • Workouts should take between 50-70 minutes

**Each element of the workout will included suggested time domains for efficient flow

 

Workout Format

Each weight training day contains a brief warm up (with dynamic movement, mobility, and technique work), pre-hab & activation (injury prevention, core, etc), power development (plyo, ballistics, and/or OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and a short "finisher" for capacity and volume, complete with full instruction & explanation.

 

Audience

Grades 9 – 12 – Athletes who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season.

 

Requisites

Intro to Fitness 1 & 2; Intro to WT 1 & 2

OR - ATH211: GPP/Transition Program

OR - Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).

 

Equipment

Must Have:

  • PVC Pipe
  • Barbells, Bumper Plates & Rack
  • Dumbbells & Benches
  • Pull-Up Bar/ TRX/Rings
  • "Run" option

Nice to Have:

  • Kettlebells
  • Jump Rope
  • Plyo Boxes
  • Foam Roller/ Lax Ball
  • Cardio Machines
  • Bands

 

Assessments

Strength

  • Continual Tracking of Working Maxes within...
    • Squat
    • Bench
    • Clean
    • Deadlift
  • Occasional Assessment of 1RM "PRs" in
    • Back & Front Squat
    • Bench & Strict Press
    • Hang Power Clean & Power Clean
    • Deadlift
    • Strict Pull Up (reps)

Performance

  • Accessory Performance Domains
    • Vertical Jump (Power)
    • Jump Rope (Skill/Capacity)
    • Plank Hold (Stability/Muscular Endurance)
    • 1 Min Push Up/Air Squat (Capacity/Muscular Endurance)

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