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Sport Performance Offseason Athlete (Phase 3) - Advanced

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 3) acts as a culmination to the 3-month sport performance sequence. Phase 3 demands strength, power, and explosiveness; while also developing energy systems and conditioning your body.

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Strength
Strong athletes are more likely to perform better, avoid injury, and dominate their competition. Phase 3 continues developing strength and prepares your for the challenges ahead.
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Stamina
Being athletic means being able to move. This final phase introduces another energy systems training session. When the season starts, be ready!
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Confidence
The mental aspect of sports is immensely important. Conquering phase 3 requires discipline and dedication, and that mean a conquering yourself. Complete phase 3, and feel your confidence rise!
Features
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Programming 4 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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 2

1 x 10

B

Movement Prep Series 1

1 x 10

C1

Trap Bar Jumps

3 x 5

C2

Medicine Ball Overhead Rotational Slam

3 x 5

D1

Box Squat

4 x 8

D2

Pull-Up

4 x 8

E1

Lunges (Walking)

3 x 8

E2

Bench Press

3 x 8

F1

Band Rotations

3 x 10

F2

Decline Sit-ups

3 x 10

G

Run

1 x 1

Tuesday
Week 1 Day 3

A

Pillar Prep Series 1

1 x 10

B

Movement Prep Series 2

1 x 10

C1

Lateral Bound to Hop

3 x 5

C2

Medicine Ball Slam

3 x 5

D1

Incline DB Bench Press

4 x 8

D2

Deadlift

3 x 8

E1

Single Leg Squat

3 x 8

E2

Landmine 2-Handed Row

3 x 8

F1

Copenhagen Plank

3 x 20

F2

Banded Pull Aparts

3 x 8

G

40 Yard Sprint

4 x 40

Thursday
Week 1 Day 5

A

Run

Friday
Week 1 Day 6

A

Pillar Prep Series 2

1 x 10

B

Glute Series 2

1 x 10

C

Neural Activation

1 x 10

D

Clean Progression

3 x 3

E

Hang Clean

3 x 3

F1

Romanian Deadlift (RDL)

3 x 8

F2

Chin-Up

3 x 8

G1

Barbell Upright Row

3 x 8

G2

Front Squat

3 x 8

H1

DB Farmer's Walk

3 x 40

H2

Side Plank

3 x 30

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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The Final Push

Is your season right around the corner? Will you leave anything to chance? Get bigger, faster, stronger, and more confident today by dominating Sport Performance Offseason Athlete Phase 3!

Get Sport Performance Offseason Athlete (Phase 3) - Advanced
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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 3) - Advanced