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.
A
Pillar Prep Series 1
1 x 10
B
Movement Prep Series 1
1 x 10
C1
Switching Split Squat Jumps
3 x 10
C2
Medicine Ball Overhead Rotational Slam
3 x 5
D1
Front Squat
4 x 8
D2
Pull-Up
4 x 8
E1
Single Leg RDL
3 x 8
E2
Half-Kneeling DB Shoulder Press
3 x 8
F1
Close Grip Bench Press
3 x 8
F2
Bird Dog Row
3 x 8
F3
Core Active Straight Leg Raise
3 x 10
G
60 Yard Shuttle Run
3 x 60
A
Pillar Prep Series 2
1 x 10
B
Movement Prep Series 2
1 x 10
C1
Medicine Ball Rotational Chest Pass
3 x 10
C2
Linear Hurdle Hops
3 x 5
D1
Bench Press
4 x 8
D2
RDL
4 x 8
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
1-Arm DB Row
3 x 8
F1
Incline DB Bench Press
3 x 8
F2
Band Pull-Apart
3 x 8
F3
Russian Twist
3 x 10
G
Light Jog
1 x 1
A
Pillar Prep Series 1
1 x 10
B
Glute Series 1
1 x 10
C1
Box Jump
3 x 5
C2
Medicine Ball Kneeling Slam
3 x 5
D1
Cossack Squat
4 x 8
D2
Seated Military Press
3 x 8
E1
Push-Up
3 x 8
E2
DB Reverse Fly
3 x 8
F1
Hammer Curl
3 x 8
F2
Anti-Rotation Press
3 x 8
F3
DB Shrug
3 x 10
G
Sprint
5 x 10
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.
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