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Sport Performance Offseason Athlete (Phase 2) - 8,5,3,8

Coach Corsini

Baseball , Football , Basketball, Hockey, 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 2) aims to continue increasing lean mass, but also includes strength and power components. 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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Strength
As with phase one, phase two continues focusing on adding lean mass, but also includes dedicated to strength development. Optimizing athleticism means becoming bigger AND stronger!
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Stamina
Conditioning doesn't end with the offseason. In fact, now is the time to push energy systems development to the next level. Leave nothing to chance!
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Hypertrophy
In addition to getting stronger and improving conditioning, phase two contains programming dedicated to increasing lean mass. Get bigger, faster, and stronger as you prepare for next season!
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Power
In phase two we start addressing power development and include a dedicated "power" week of high intensity movements.
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 coaches 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

Broad Jump

3 x 5

C2

Medicine Ball Slam

3 x 5

D1

Box Squat

4 x 8

D2

Weighted Chin Ups

4 x 8

E1

Lunges (Walking)

3 x 8

E2

Incline DB Bench Press

3 x 8

F1

Band Rotations

3 x 10

F2

Core Active Straight Leg Raise

3 x 10

G

Turf Tempo

1 x 5:00

Wednesday
Week 1 Day 4

A

Pillar Prep Series 2

1 x 10

B

Movement Prep Series 2

1 x 10

C1

Lateral Bound

3 x 10

C2

Med Ball Vertical Throw

3 x 5

D1

Bench Press

4 x 8

D2

Deadlift

4 x 8

E1

DB Lateral Lunge

3 x 8

E2

Supinated Grip Barbell Row

3 x 8

F1

Plank

3 x 30

F2

Band Face Pull

3 x 8

G

40 Yard Sprint

4 x 40

Friday
Week 1 Day 6

A

Pillar Prep Series 1

1 x 10

B

Glute Series 1

1 x 10

C

Neural Activation

1 x 10

D

Clean Progression

3 x 3

E

Hang Clean

3 x 3

F1

Front Squat

3 x 8

F2

Pull-Up

3 x 8

G1

Diamond Push-Up

3 x 8

G2

DB Reverse Lunge

3 x 8

H1

Bird Dog Row

3 x 8

H2

Half-Kneeling DB Shoulder Press

3 x 8

H3

Bicycle Sit-Ups

3 x 10

I

Jump Rope

4 x 30

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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It's up to you...

Who do you want to be? How do you want to perform? When the coach needs someone, whose number is going to be called? The answer to those questions depends on your offseason training and your dedication today. How will you prepare for the year ahead?

Get Sport Performance Offseason Athlete (Phase 2) - 8,5,3,8
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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 2) - 8,5,3,8