4-Day Off-Season Weight Training

  • 8 September 2020
  • 0 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)

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