Off Season Strength & Speed Program

Strength & Conditioning by Coach C

Field Sports, Baseball , Football , Lacrosse, Softball, Soccer
Coach
Joe Carillo

Transform your athletic potential with our comprehensive off-season program. Focus on building explosive power, lightning-fast speed, and unrivaled agility through a combination of compound lifts and dynamic movement drills. Our expert-designed workouts will optimize your performance and prepare you to dominate your next season.

$45
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Increased Strength
Building muscle mass and strength leads to improved power output and overall performance.
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Enhanced Speed, Agility, and Quickness
Specialized drills and exercises improve reaction time, change of direction, and explosive movements.
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Improved Power
Developing power through compound lifts and plyometrics translates to greater force production in athletic movements.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, Dumbbells, TRX
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

20 Yard Sprint

5 x 20

B1

Back Squat

3 x 8 @ 50 %

B2

Box Jump

3 x 5

B3

1-Arm DB Row

3 x 12

C1

Bench Press

3 x 8 @ 50 %

C2

Romanian Deadlift (RDL)

3 x 12

C3

Side Plank

3 x 0:30

Tuesday
Week 1 Day 3

A

Pro-Agility Drill

B1

Barbell Split Squat

3 x 8

B2

Medicine Ball Slam

3 x 5

B3

Incline DB Bench Press

3 x 12

C1

Chin-Up

3 x 8

C2

Single Leg Glute Bridge

3 x 15

C3

Ab Wheel

3 x 10

Thursday
Week 1 Day 5

A

Side Shuffle to a Sprint

5 x 20

B1

Trap Bar Deadlift

3 x 8 @ 50 %

B2

Single Leg Box Jump

3 x 4

B3

DB Shoulder Press

3 x 12

C1

TRX Row

3 x 12

C2

Physioball Leg Curl

3 x 12

C3

Shoulder Taps

3 x 5

Coach
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coach-avatar Joe Carillo

Joe Carillo is a Certified Strength and Conditioning Specialist recognized by the National Strength and Conditioning Association. Currently, he serves as the Head Strength and Conditioning Coach at a high school in Connecticut, overseeing the strength and conditioning programs for over 20 teams, along with leading weight training classes for the general student population.

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Take your athletic performance to the next level!

Our 3-day off-season strength and conditioning program is your ticket to explosive power, lightning-fast speed, and unparalleled agility. Don't let another off-season slip by. Enroll today and unlock your true potential.

Get Off Season Strength & Speed Program
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