4-Day Off-Season Weight Training

  • 8 September 2020
  • 4 replies




This program is aimed at developoing the complete athlete through Strength, Power, Control, & Capacity work, all built into a 4-Day lifting schedule.

Over the course of 48 total sessions, two major training cycles will be employed, with pre-, mid-, and post-assessment of all the relevant performance markers listed below. 

In each 24-session cycle, a major emphasis will be placed on building raw total-body strength through the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or “Power”, through a progression of plyometrics and the “Clean” movement – utilizing all it's "Power" variations, from the top down. Lastly, we will consistently build durability and work capacity through a blend of active stability/mobility work, hypertrophy training, accessory strength development, and metabolic conditioning.



  • 48 Total Training Sessions:
    • 12 Weeks, 4 Sessions Scheduled Per Week
  • Each Workout is designed to take approximately 45 minutes


Workout Format

Each training session contains a brief guided warm up, stability and pre-hab work, plyometrics, max strength & power development (powerlifts and olympic weightlifting), and supplemental strength training (unilateral work, push/pull, etc).

Every other training session will also end with an intense, competitive "Pillar" workout with complete instruction.



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.



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

OR - ATH211: GPP/Transition Program

Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have recent, relevant working “maxes” of Squat, Bench, Clean, and Deadlift, and should not be completely “un-trained” (no workouts in previous 2+ months).



Must Have:

  • PVC Pipe
  • Barbells, Bumper Plates & Rack
  • Dumbbells & Benches
  • Pull-Up Bar/TRX/Rings
  • Bands
  • Jump Ropes

Nice to Have:

  • Kettlebells
  • Plyo Boxes
  • Foam Roller/ Lax Ball
  • Cardio Machines




  • Continual Tracking of…
    • Squat Working Max
    • Press Working Max
    • Clean Working Max
  • 1RM Assessment of…
    • Bench Press
    • Strict Press
    • Back Squat
    • Front Squat
    • Hang Power Clean
    • Power Clean
    • Deadlift


  • Vertical Jump (Power)
  • Broad Jump (Power)
  • Pull Up (Strength)
  • Push/Squat (Strength Capacity)
  • Jump Rope (Skill)
  • Grip Hangs (Stability/Stamina)
  • Plank Hold ((Stability/Stamina)

4 replies

This is by far the most utilized program at my school! Kids love focusing putting a lot of their focus into the big “heavy” lift for the day and then enjoy the smaller volume accessory exercises. However, I am still working to get them to complete the finisher more regularly!


Given that I am at a very small rural school most of my students are athletes. That being said even the non-athletes in my Strength and Conditioning class prefer the 4 day off-season program. 


We are a combined Middle School & High School so we teach the intro to strength programs in both 7th grade Health and Wellness and then again in 9th grade PE. We prefer to keep phones out of the weight room with these ages so we write the workouts up on a whiteboard and demonstrate the movements for students before they begin. We don’t specifically use the intro to fitness programs but teach the concepts throughout 6th, 7th, and 8th grade PE.

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@dbaldassari Glad to hear this is a popular program at your school! Since most of the Finishers take under 15 minutes, try and leave 15 minutes at the end of every weightlifting session so kids can get their finishers in—make it a habit! Also, it’s possible to create Finisher leaderboards in PLT4M (or you can just use a white board in your gym). Finishers are a great way to create some friendly competition!

We used this program most of the semester, after we used the On-Ramp, my weight training students (beginers to 2 year students) really got into the 4-day. By the 6-8th week, we started to see gains, with the new lifters as well with the veteran students in class as well. The buy in was easy as the workouts were fun and varied. Going to use the new updated Personal weight training program next semester. Just need to figure out how to consistently get them to update their weights and progress. Suggestions?

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Hi @bachd ! Happy to hear of the gains your students experienced with this program!


As for incentivizing students to log their weights, here are a few suggestions:

  1. Are they aware of how the worksets function? Take a look at this help article. When students successfully log their worksets, they are rewarded by getting 5lbs added to their max—thus getting to lift more weight! This can be a motivating feature.
  2. As a coach/teacher, you have access to the activity log—where you can view details of students’ logged workouts. Some staff members user this as part of a participation grade/a way to give credit to students. It’s not enough to just show up and do the workout—students get credit for logging it as well. 
  3. The more consistently students log the workouts, the more accurate their progress data will be. Try running a new Report Card, and exporting the individual reports to show your students. Once students see their progress on paper, it might motivate them to continue showing up and logging workouts.

Hope that helps!