Off-Season Transition Program: Training by Ted Cox in TrainHeroic

WenningStrength

Powerlifting, Football , Basketball, Baseball , Lacrosse, Bodybuilding
Coach
Ted Cox

7 WEEK PROGRAM THAT IS MEANT TO HELP TRANSITION BETWEEN CYCLES REGARDLESS OF SPORT

These are the same workouts as our Off-Season Transition Manual. In the manual we explain the why and how you are doing backed by research all over the world.


Here we are giving you the program through TrainHeroic so you can record your weights and watch videos of our WenningStrength crew going through the program themselves!

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Plyo BoxSafety Squat BarChainsBandsKettlebellsSled/ProwlerBarbellPlates
sample week banner image
phoneMockup
Sample Week
Week 1 of 7-week program
Sunday
Max Lower

A

Banded Warm-up

1 x 30

B

Dynamic Warm-up

1 x 5

C

Sled Drags

3 x 50

D

High 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

Heavy Bench 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

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 Push-up

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

Off-Season Transition Program