Sport Performance Offseason Athlete (Phase 1) - Hypertrophy

Coach Corsini

Baseball , Football , Hockey, Basketball, Lacrosse, Multi-sport

Coach

Dominic Corsini, MS, MEd, CSCS

Sport performance demands strength, speed, and explosiveness. However, those things don't just appear because you want them to. Sport Performance Offseason Athlete (Phase 1) aims to increase lean mass and prepare your body for the demands of sport. Phases 2 and 3 continue the progression. Collectively, the Sport Performance Offseason Athlete 3-month sequence is meant to make you a better athlete by becoming bigger, faster, and stronger.

$15

Get Sport Performance Offseason Athlete (Phase 1) - Hypertrophy

Lean Mass

Optimal sport performance demands strong athletes. That work doesn't happen during the season, it happens during the offseason. Put the work in today, and out muscle your competition tomorrow!

Stamina

How much will you have left in the tank next season? Energy systems development takes time, and should be a mainstay of your offseason program. Develop your aerobic and anaerobic systems with quality programming designed to improve your overall conditioning.

Power

As an athlete, you want to be explosive. However, too many athletes neglect this quality. As you progress through the offseason athlete program you'll be introduced to explosive movements that will benefit your performance on the field, court, rink, or wherever you call home.

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Standard gym equipment required

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Pillar Prep Series 1

1 x 10

Movement Prep Series 1

1 x 10

Switching Split Squat Jumps

3 x 10

Medicine Ball Overhead Rotational Slam

3 x 5

Front Squat

4 x 8

Pull-Up

4 x 8

Single Leg RDL

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8

Close Grip Bench Press

3 x 8

Bird Dog Row

3 x 8

Core Active Straight Leg Raise

3 x 10

60 Yard Shuttle Run

3 x 60

Wednesday

Week 1 Day 4

Pillar Prep Series 2

1 x 10

Movement Prep Series 2

1 x 10

Medicine Ball Rotational Chest Pass

3 x 10

Linear Hurdle Hops

3 x 5

Bench Press

4 x 8

RDL

4 x 8

DB Rear Foot Elevated Split Squat

3 x 8

1-Arm DB Row

3 x 8

Incline DB Bench Press

3 x 8

Band Pull-Apart

3 x 8

Russian Twist

3 x 10

Light Jog

1 x 1

Friday

Week 1 Day 6

Pillar Prep Series 1

1 x 10

Glute Series 1

1 x 10

Box Jump

3 x 5

Medicine Ball Kneeling Slam

3 x 5

Cossack Squat

4 x 8

Seated Military Press

3 x 8

Push-Up

3 x 8

DB Reverse Fly

3 x 8

Hammer Curl

3 x 8

Anti-Rotation Press

3 x 8

DB Shrug

3 x 10

Sprint

5 x 10

Coach

More from Coach Corsini

Dominic Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

Leave nothing to chance

It has been said, the will to win is meaningless. Everyone has that. It is the will to prepare that sets people apart. That preparation happens during the offseason. Do you have that will to prepare? Or will you settle to be like everyone else?

Get Sport Performance Offseason Athlete (Phase 1) - Hypertrophy

FAQs

Do I need to purchase Sport Performance Offseason Athlete 1, 2, and 3?

No. While the program is designed sequentially in an effort to build athletes from the "ground up", some people may be more advanced in their training. For those individuals, jumping to phase 2 or 3 might be more appropriate. For athletes new to training, we recommend all phases in sequence.