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Sport Performance Offseason Athlete (Phase 1) - Hypertrophy

Coach Corsini

Baseball , Football , Hockey, Basketball, Lacrosse
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.

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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!
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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.
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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
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Programming 3 days per week
Daily 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Wednesday
Week 1 Day 4

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

Friday
Week 1 Day 6

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
coach-avatar 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.

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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
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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.
Sport Performance Offseason Athlete (Phase 1) - Hypertrophy