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)


GETTING STARTED

Before starting day 1 of this 12 week training program, you must find out what your 1 rep max is, unless you do know what it is you do not have to do this part but I would highly suggest you still do it no matter what.


On the week before you start the program, you will attempt a 10 rep max. From there we will calculate your Estimated 1 rep max.


  1. Decide on a weight that you think you can do for 10 reps nothing more.

  2. Start warming up with the bar starting with a few reps and work your way up to your predicted weight.

  3. Once you get to your predicted weight if you think you can do more, take a 2-3 minute break and add 5-10lbs total on the bar.

  4. Repeat step 3 until you are at a weight that you know you can only do 10 reps with good technique.

Note: Do not attempt a heavier weight if the last set was difficult to perform 10 reps. Secondly if you added weight thinking you can do 10 but around 8-9 you are struggling end the set and use the previous weight as your 10 Rep max. Lastly, if technique starts to break down, do not add weight and use the previous weight as your 10 Rep max.


Safety is key to the test, do not worry about getting a very high number. This is just where we will be starting.


You will test you 10 Rep Max with the Squat, Bench and Deadlift to give us a good start.


I would suggest do these test on separate days. Here is an example of what you can do.

  • Monday - Squat 10 Rep max Test

  • Wednesday - Bench 10 Rep Max Test

  • Friday - Deadlift 10 Rep Max Test

or

  • Tuesday - Squat 10 Rep max Test

  • Thursday - Bench 10 Rep Max Test

  • Friday - Deadlift 10 Rep Max Test

This will give you enough rest between each test for the test to be good.


WARMP UPS

There are 5 Steps You Should Be Doing To Warm Up

  1. Raise

  2. Evaluate

  3. Mobilize

  4. Activate

  5. Prime

Here are 3 warm up circuits you can do before each training days. I will arrange them based on the 12 week program.


Warm Up A Monday

  1. High Knees

  2. Lateral Skips

  3. Hip CARS

  4. Shoulder CARS

  5. Inch Worm w/ Push Up

  6. Glute Bridges (5 reps with 3 sec pause)

  7. Broad Jumps (5 Jumps)

Warm Up B Wednesday

  1. Butt Kickers

  2. Kareoka

  3. High Kicks

  4. Greatest Stretch 2

  5. Glute Bridges (5 reps with 3 sec pause)

  6. Dead Bugs (5 reps w/ 3 sec pause)

  7. Lunge Jumps (5 Jumps Each Side)

Warm Up C Friday

  1. High Skip

  2. Scorpion

  3. Prone Angels

  4. Greatest Stretch 2

  5. Lunge Rotate

  6. Curl Ups

  7. Squat Jumps (5 Jumps)

Now I know that during this time, a lot of you will not have access to a gym or any equipment. To help those who do not have equipment here is the body weight version. If you are to start the body weight version, you do not have test for a 1 Rep Max before starting and at the end.


Apeiron Strength Youtube will have a playlist of exercise selections where you can find each exercise and warm ups in this program.




AFTER THE PROGRAM

Week 1 of the program is you testing to get your 10 Rep max and calculate your estimated 1 Rep max. After 11 weeks (Week 10 in the program) you will then retest your 10 rep max to see what improvements you have made.


You can repeat both Functional and Hypertrophy phase after testing. All you have to do is use your NEW calculated 1 Rep Max.


This program is free for you to use. All I ask is for you to share this program with your friends and your progress on any social media platform and tag @apeironstrength. Lastly if you want more feedback, post and tag us on Instagram every time you train.


Once you start and finish send your videos to alvinp@apeironstrength.com or tag @apeironstrength and I can give you a feedback and a shoutout.


FREE 12 WEEK OFF-SEASON PROGRAM FOR ATHLETES

Link 1 (With Equipment)

12 Week Off-Season Training Program
.xlsx
Download XLSX • 30KB

Link 2 (No Equipment Body Weight)


10 Week Off-Season Training Program
.xlsx
Download XLSX • 27KB

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