PAC
# HUNGRY ANIMALS
## 12-Week Off-Season Strength & Size System
Built for team sport and collision athletes who need to get stronger, bigger, and harder to move.
Hungry Animals is a 12-week off-season strength and size program designed for athletes who want to build real force production, useful muscle mass, and the physical robustness needed to dominate the demands of contact sport.
This is not bodybuilding.
This is not random “athletic training.”
This is a structured off-season system built to help team sport athletes develop the foundation they need to perform at a higher level.
This program is built for athletes who want to:
* increase upper and lower body strength
* build muscle mass that transfers to sport
* improve force production and physical presence
* develop a stronger posterior chain, upper back, trunk, and overall durability
* follow a serious off-season structure without wasting time on unnecessary volume
Program Structure
Hungry Animals is built around 3 training days per week:
* 1 Max Effort Upper Body Day
* 1 Max Effort Lower Body Day
* 1 Repetition Upper Body Day
This structure is designed to maximize strength and size development while still leaving room for speed work, conditioning, field sessions, or team practice.
Best for:
* American football players
* hockey players
* rugby and collision athletes
* team sport athletes looking to add strength, size, and physical dominance in the off-season
* athletes who want a simple but highly effective 3-day structure
What to expect
Over 12 weeks, you’ll train with a clear progression focused on:
* heavy compound lifts
* upper body and lower body strength development
* posterior chain work
* unilateral lower body training
* upper back and trunk development
* structural accessory work to build a more complete athlete
If you’re a team sport athlete who needs a serious off-season strength block to build the body and force foundation for the season ahead, Hungry Animals is built for you.
1 sessions per week
Must use App app to view and log training
Program Training
GENERAL WARM-UP
A
A. Mobility Reset Band Dislocates x 10 Cat-Cow x 6 Scap Push-Up x 10 B. Dynamic Prep 2 rounds: World’s Greatest Stretch x 1/side Arm Circles Small→Large x 10 each direction Seal Jacks x 15
PRIMER / CNS ACTIVATION
B
2 rounds: Med Ball Chest Pass x 3 Plyo Push-Up x 3 Empty-Bar Bench x 8 (fast up)
C
Barbell Bench Press
5 x 5
D
Incline DB Bench Press
4 x 10
E
DB Incline Row
4 x 15
F
Band Face Pull
3 x 15
G
Hanging Leg Raise
4 x 15
GENERAL WARM-UP
A
A. Mobility Reset Ankle Rocks x 10/side Hip Flexor Stretch with Reach x 20s/side Deep Squat Sit x 20s B. Dynamic Prep 2 rounds: Leg Swings Front/Back x 10/side Lateral Leg Swings x 10/side Walking Lunge + Rotation x 6 steps Rest: move drill to drill with minimal rest.
CNS PRIMER
B
2 rounds: Broad Jump x 2 (controlled) Single Leg Vertical Hop x 2/side Empty Bar Squat or Hinge Pattern x 8 Rest: 30–45 s between rounds.
C
Trap Bar Deadlift
5 x 5
D
DB Bulgarian Split Squat
4 x 12
E
Romanian Deadlift with DB
4 x 10
F
Heavy DB Hold
3 x 0:30
GENERAL WARM-UP
A
A. Upper Mobility Band Dislocates x 10 Scap Push-Up x 10 T-Spine Rotation x 5/side B. Dynamic Prep 2 rounds: Seal Jacks x 20 Push-Up to Down Dog x 6 Arm Circles Small→Large x 10 each direction Rest as needed, keep flow continuous.
CNS PRIMER
B
2 rounds: Med-Ball Chest Throw x 3 Plyo Push-Up x 2 Empty Bar Bench x 8 (fast concentric) Rest 30–40 seconds between rounds.
C
DB Bench Press
3 x MAX
D
Rolling Tricep extensions
3 x 10
E
Chin-Up
4 x 12
F
DB Lateral Raise
3 x 15
G
Hammer Curl
3 x 10
ABDOMINAL CIRCUIT
H
Perform 2–3 rounds, no rest between movements: Dead Bug x 8/side Plank x 30 seconds Cable Crunch x 12–15 Side Plank x 20 seconds/side Rest: 60 seconds between rounds.
