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OFF-SZN: 12-Week Athlete Performance Program

S&C Science

Power Sports , Weightlifting, Rugby
Coach
Adam Crook

OFF-SZN is built for competitive athletes who want to use the off-season to develop — not simply stay fit.

Designed for athletes with previous strength-training experience, this 12-week, 4-day-per-week program provides a structured approach to developing the physical qualities that underpin performance. Rather than relying on random workouts or generic gym training, OFF-SZN takes you through progressive training blocks designed to build strength, power, capacity and athleticism across the off-season.

What separates OFF-SZN is the system behind the sessions. Every exercise, set, rep and progression has a purpose, giving you the structure of an S&C program without needing access to full-time strength and conditioning support.

It is ideal for competitive athletes, developing athletes and serious performers who already understand the basics of resistance training but need a clear plan to follow independently.

The off-season is one of the few periods of the year where you have the time and opportunity to make meaningful physical changes. OFF-SZN gives that time direction.

12 weeks. 4 sessions per week. One clear objective: return to sport better prepared than you left it.

$79
Get OFF-SZN: 12-Week Athlete Performance Program
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BUILD MORE STRENGTH
Develop the strength to feel more capable and resilient in sport.
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MOVE WITH MORE POWER
Become more explosive and confident in high-intensity actions.
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HANDLE MORE
Build the capacity to train hard, recover, and repeat quality work.
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RETURN READY
Finish the off-season stronger, sharper, and better prepared to perform.
Features
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Programming 4 days per week
Four structured S&C sessions each week to build strength, power, capacity and athleticism across the 12-week off-season.
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Exercise Video Guidance
Clear exercise demonstrations from SCS to help you understand setup, technique and intent, so you can train confidently and execute each session well.
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Delivered Through TrainHeroic
Access every session in the TrainHeroic app, follow your plan, log your training and track progress across all 12 weeks.
Equipment
Required
Barbell // Squat Rack // Dumbbells // Bench // Chin-Up & Dip Bar
Recommended
Weightlifting Shoes // Track or Treadmill for Sprints // Med Balls
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Sample Week
Week 1 of 12-week program
Sunday
Testing Day 1 (Lower Body Power & Strength)

A

Static Squat Jump

3 x 3

B

Countermovement Jump (CMJ)

3 x 3

C

Drop Jump (40cm)

3 x 3

D

Back Squat (1RM)

5, 4, 3, 2, 1 @ 60, 70, 80, 90, 100 %

Monday
Testing Day 2 (Upper Body Strength & Trunk Capacity)

A

Bench Press

5, 4, 3, 2, 1 @ 60, 70, 80, 90, 100 %

B

Chin-Up

3, 2, 1 @ 50, 75, 100 %

C

Lateral Trunk Holds

Wednesday
Testing Day 3 (Lower Body Power, Speed & Capacity)

A

Broad Jump

3 x 3

B

Sprint (40m)

5 x 1

C

SL Hamstring Bridge (Test)

D

SL Calf Raise (Test)

E

SL Adductor Hold (Test)

Thursday
Testing Day 4 (Upper Body Capacity & Trunk Capacity)

A

Press Up (Max Reps Test)

B

Inverted Rows (Max Reps Test)

C

Pull Up (Max Reps Test)

D

Supine Trunk Hold (Test)

E

Prone Trunk Hold (Test)

Coach
More from S&C Science
coach-avatar Adam Crook

A UKSCA-accredited coach, competitive weightlifter and Director of Strength & Conditioning Science. Coaching athletes from youth academy to Olympic level and actively lecturing at several Scottish universities. I turn science into clear, purposeful training to help you build strength, power and confidence—in your sport and your body.

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MAKE YOUR OFF-SEASON COUNT

Stop guessing. Start building. Follow a proven 12-week system designed to help you get stronger, more explosive and better prepared for what comes next. Train with purpose. Return ready.

Get OFF-SZN: 12-Week Athlete Performance Program
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FAQs
1. IS OFF-SZN SUITABLE FOR BEGINNERS?
OFF-SZN is best suited to athletes with some previous resistance-training experience who are comfortable with the main gym-based movements. It is not designed as a first-ever strength programme.
2. WHAT EQUIPMENT WILL I NEED?
You’ll need access to a reasonably well-equipped gym with barbells, plates, dumbbells, a rack, bench and space for jumping and athletic movements. Some sessions also benefit from medicine balls, boxes, cables and a sled.
3. DO I HAVE TO TRAIN EXACTLY 4 DAYS PER WEEK?
Four sessions per week is the recommended structure, but you can adjust the training days around your sport, work or recovery needs. Focus on completing the sessions in order and allowing adequate recovery between demanding days.
4. WHAT IF I CAN'T PERFORM ONE OF THE EXERCISES?
Where appropriate, you can substitute an exercise for a similar movement that targets the same training quality. If you are injured, returning from injury or require significant modifications, seek individual guidance rather than forcing the prescribed exercise.
The Proof
verified-athlete-avatar Ethan

Field-Sport Athlete

Verified Athlete

"Good to have a purpose and direction with training over winter. Big fan of the pre and post testing in the programme."

verified-athlete-avatar Maya

Crossfit, Weightlifting, Hyrox Athlete

Verified Athlete

"Love the app for logging sessions and tracking training. Easy to use and loaded with great cues. Finished the programme with new sprint, jump and squat PBs!"

verified-athlete-avatar Liam

Team-Sport Athlete

Verified Athlete

"I stopped training just to get stronger and started training to become a better athlete. I feel faster, more powerful and ready for next season."

verified-athlete-avatar Amelia

Track & Field Athlete

Verified Athlete

"OFF-SZN gave me the structure to train with real intent and stop going through the motions. I'm blasting old 1RMs for working sets and more springy at 30 than I was at 20."

OFF-SZN: 12-Week Athlete Performance Program
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