First 6 Weeks of ATH311D: 2 Day Off-Season Weight Training Available!

With many schools shifting to hybrid models, or having to limit the amount of training days in the weight room due to COVID restrictions, we’ve seen a shift towards a 2 day weight training schedule. We are thrilled to release the first 6 weeks of the 2-Day Off Season Weight Training program, to accommodate those schedules. We are still building this program, and the second part will be released once it’s ready! The program is available in all PLT4M accounts, via the Programs page, under the 300 level tab. More details below: 



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.




  • 2 Lifts per Week
  • Workouts should take between 50-70 minutes, based on group size and equipment availability
    • Each element of the workout will included suggested time domains for efficient flow


Daily Schedule:

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.


Testing & Tracking:


Continual Tracking of Working Maxes within...






Occasional Assessment of 1RM "PRs" in

Back & Front Squat

Bench & Strict Press

Hang Power Clean & Power Clean


Strict Pull Up (reps)


Accessory Performance Domains

Vertical Jump (Power)

Jump Rope (Skill/Capacity)

Plank Hold (Stability/Muscular Endurance)

1 Min Push Up/Air Squat (Capacity/Muscular Endurance)



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).


Recommended Pre-Req:

FIT101: Intro to Fitness

FIT102: Intro to Training

FIT201: Intro to Weight Training,  Part 1

FIT202: Intro to Weight Training, Part 2

FIT203: Intro to Weight Training, Part 3


ATH211: GPP & Transition


Who For?:

Athletes, grades 9-12 who already have a complete fundamental performance training education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season**.

Be the first to reply!