12 Week Off-Season Training Program For Athletes

During any Off-Season of any sport, an athlete must use this time to work on asymmetries, weakness, endurance, functional strength and hypertrophy. This 12 Week Off-Season Training Program will focus on just that.


After a long and tiring season, athletes should first take 3 to 4 weeks of rest (Transition Phase) before starting their off-season program. This rest will allow the athlete to recover and prepare their bodies mentally and physically.


If you have any injuries or pain, consult with your doctor before starting any new program.


The workouts are split into 3 days with different intensities for both plyometric training and resistance training.


FUNCTIONAL STRENGTH

The first 5 weeks of this program will focus on functional strength and endurance. This phase will help asymmetries and build muscular endurance and functional strength.


Percentages used: 50-77% of 1 RM (Rep Max)

Sets and Reps: 3-4 Sets of 8-15 Reps

Rest Between Sets: Less Than 30 Seconds


Resistance Training

  • Monday- Light Intensity (Lower), Heavy Intensity (Upper)

  • Wednesday- Medium Intensity (Lower), Light Intensity (Upper)

  • Friday - Heavy Intensity (Lower), Medium Intensity (Upper)

Plyometric Training

  • Monday- Low Intensity (Lower), High Intensity (Upper)

  • Wednesday- High Intensity (Lower), Moderate Intensity (Upper)

  • Friday - Moderate Intensity (Lower), Light Intensity (Upper)

HYPERTROPHY

The second phase of the program will focus on hypertrophy. This will help build muscle.


Percentages used: 67-85% of 1 RM (Rep Max)

Sets and Reps: 3-4 Sets of 6-12 Reps

Rest Between Sets: 30 Seconds to 1.5 Minutes


Resistance Training

  • Monday- Light Intensity (Lower), Heavy Intensity (Upper)

  • Wednesday- Medium Intensity (Lower), Light Intensity (Upper)

  • Friday - Heavy Intensity (Lower), Medium Intensity (Upper)

Plyometric Training

  • Monday- Low Intensity (Lower), High Intensity (Upper)

  • Wednesday- High Intensity (Lower), Moderate Intensity (Upper)

  • Friday - Moderate Intensity (Lower), Light Intensity (Upper)