The Off-Season Manual for Athletes

Wenning Strength

Powerlifting, Football , Basketball, Baseball , Lacrosse, Bodybuilding, Field Sports, Combat Sports, Multi-sport, Youth Sports, Track & Field, Cross Country
Coach
Matt Wenning

Our 7-Week Off-Season Transition Program is designed to help you transition between training cycles, regardless of your sport.

You'll be following the same workouts as our Off-Season Transition Manual, which is backed by research from around the world for optimal results. Easily record your weights and track your progress. Plus, you'll have expert guidance from Matt Wenning, who demonstrate the exercises in videos. Our program is dedicated to building base skills for long-term athletic development, reducing accumulative fatigue, and preventing burnout.

  • Proven Program: Follow the Same Workouts as Our Off-Season Transition Manual
  • Science-Backed: Backed by Research from Around the World for Optimal Results
  • Record Progress: Use TrainHeroic App to Log Your Weights and Track Your Progress
  • Expert Guidance: Watch Matt Wenning Demonstrate and Explain Each Exercise in Exclusive Videos
  • Build Base Skills: Develop Long-Term Athletic Development with Dedicated Workouts
  • Reduce Fatigue: Reduce Accumulative Fatigue and Prevent Burnout with Strategic Training
  • Prepare for Success: Prepare for Heavy or Strenuous Training/Competition with Confidence
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Features
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Coaches At Your Fingertips
Our Coaches, along with our active community, are here to help you through the programming. Please expect a response from our coaches within 72 hours.
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Programming 4 days per week
Programming is usually 4 days per week with 2 max effort days (upper and lower) and 2 dynamic days (upper and lower).
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Video Demonstrations and Explanations
Matt Wenning showcases and explains every exercise through instructional videos.
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Committed Community
A vibrant community that will keep you pushing to unlock your best!
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Plyo Box // Safety Squat Bar // Chains // Bands // Kettlebells // Sled // Prowler // Barbell // Plates
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Sample Week
Week 1 of 7-week program
Sunday
Max Lower

A

Banded Warm-up

1 x 30

B

Dynamic Mobility (Warm-Up)

1 x 5

C

Sled Drags

3 x 50

D

High-Pulls (Hi Pulls)

8 x 3

E

Hatfield Split Squat

6 x 5

F

Planks

3 x 1:00

G

DB Glute Bridge

3 x 10

H

Reverse Hyper

3 x 10

Monday
Max Upper

A1

Banded Stretch

2 x 25

A2

DB Internal External Rotation

2 x 10

A3

Sled Face Pulls

2 x 20

A4

Bamboo Bar Bench Press

2 x 10

B

Bamboo Bar Bench Press

6 x 10

C

Bench Press Hold

3 x 0:10

D1

DB Arnold Press

3 x 10

D2

Side Lying Kickups

3 x 10

Wednesday
Dynamic Lower

A1

Backward Sled Drag

3 x 50

A2

Hip Hinge KB Swing

3 x 15

A3

Sissy Squats

3 x 15

B

Box Jumps

6 x 2

C

Treadmill Sprints

6 x 10

D1

Suitcase carry/ Chaotic Farmers Suitcase Carry

3 x 50

D2

Seated Calf Raises

3 x MAX

D3

Decline Situps

3 x 12

Thursday
Dynamic Upper

A1

Banded Stretch

3 x 25

A2

Cuban Press

3 x 10

A3

Single Arm Triceps Extension

3 x 25

B

Plyo Pushups

6 x 3

C

Straight Bar Bench Press

25, 25, 30

D1

Sticking Point Static Press

3 x 0:10

D2

Reverse Incline Row Holds

3 x 0:10

Coach
More from Wenning Strength
coach-avatar Matt Wenning

With a Master's Degree in Biomechanics and a Bachelor's Degree in Exercise Science from Ball State University, Matt Wenning is a renowned 3-time world champion powerlifter who has directed over 6,000 troops in strength, conditioning, and wellness for the U.S. Army, including Infantry and Ranger Divisions.

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Achieve Your Athletic Goals

Transform your off-season with our 7-Week Transition Program! Boost athletic performance, develop fundamental skills, and reduce accumulated fatigue with guided workouts, expert instruction, and progress tracking. Don't wait for the next season, start buil

Get The Off-Season Manual for Athletes
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FAQs
Should I know my 1 rep max for squat, bench, and deadlift?
It is recommended you have a general idea of what your 1 rep max (1RM) is for squat, bench and deadlift. It is not necessary as most workouts / exercises are based on RPE.
What does RPE mean and how do I implement it into my workouts?
Rating of Perceived Exertion (RPE) is a way we measure how hard an exercise should feel. We use a scale from 1 to 10, where 1 is very easy and 10 is very difficult. For example, if a set feels too hard, you can decrease the weight or intensity for the next set to avoid overtraining or injury.
How should I warm-up / cool down?
Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warmup varies from workout to workout. Depending on the workout, we usually end each session with accessory.
Can I swap exercises if equipment isn’t available?
Yes, when you are on a specific exercise that you would like to swap out, hit Swap. You will see a list of other exercises to choose from. We put some suggestions for alternate exercises in the notes for each session right in the app. We’ve got a great culture and everyone is excited to help out.
What does a typical week of training look like?
Programming is usually 4 days per week with 2 max effort days (upper and lower) and 2 dynamic days (upper and lower).
What if my schedule does not allow to train 4 days a week?
No need to worry! You can do 1-4 workouts per week, we recommend each week changing up the sessions from the previous week. Do not preform Max Lower, Max Upper and Dynamic Lower every week, change it up each week.
How much recovery should I take between each session?
You need to have at least 72 hours of rest between Max Lower and Dynamic Lower sessions and at least 72 hours of rest between Max Upper and Dynamic Upper sessions.

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