A Look at my Off Season Training Program

Now that I have officially completed the Off Season Program I will give you all a sneak peak into what we'll do.

It is 5 months of progressive programming where the current phase leads into the next one so we use more basic exercises than progress to more complex exercises come early next year.

For the big main lifts we will be using the conjugate method where you use similar lifts to main lifts to strengthen weak points to strengthen it so for bench presses we'll do regular bench presses to set a baseline for month 1, 3 Board Bench Presses for month 2, Close Grip Bench Presses for month 3, Lockouts for month 4 before going back to regular bench presses in month 5.

The conjugate method also refers to the improvement of multiple strength qualities at the same time rather then just getting big in month 1 then getting getting strong and month 2 and losing fat in month 3. All that happens here is that you lose whatever quality you trained for last phase in the next 2 phases, effectively getting no where after 3 months.

So here's how each day looks:

Tuesday / Day 1 - Full Body

Warm Up - Foam Rolling, Joint Mobilisation and Muscle Activation

Nervous System Activation / Stiffness Training- Speed and Quickness Drills

Plyometrics - Single Leg Focus

Max Effort / Repetition Upper Body - Chin Up Focus

Single Leg - Free Weight Exercise

Posterior Chain

Core - Anti Extension Focus

Thursday / Day 2 - Upper Body

Warm Up - Foam Rolling, Joint Mobilisation and Muscle Activation

Nervous System Activation / Stiffness Training- Speed and Quickness Drills

Plyometrics - Single Leg Focus

Max Effort / Repetition Upper Body - Bench Press Focus

Supplementary Bench Press Exercise

Horizontal Pull Exercise

Vertical Push Exercise

Upper / Mid Back Exercise

Core - Anti Rotation Focus

Friday / Day 3 - Lower Body

Warm Up - Foam Rolling, Joint Mobilisation and Muscle Activation

Nervous System Activation / Stiffness Training- Speed and Quickness Drills

Plyometrics - 2 Leg Focus

Max Effort Lower Body - Deadlift Focus

Single Leg - Prowler Exercise

Sprint

Posterior Chain

Core - Anti Extension Focus

Core - Anti Rotation Focus

So that will be the set up fr the next 5 months so let me know if you're interested in either attending the training or the on line program.