Off-Season Program
Havoc Training Methods
Power, Strength, Size, Speed, Agility, Conditioning. Everything you need in your arsenal to become the best athlete you can be. Maximize your athletic performance with this 6-day training program. 3 days of lifts and 3 days of alternating speed, agility, and conditioning.
A
Dynamic Warm-Up
1 x 5
B
Skip Series
1 x 20
C
Sprints
60, 40, 20 @ 6, 8, 10
A1
Hang Clean Pull (Above The Knee)
4 x 5
A2
Seated Box Jumps
4 x 3
B1
Landmine Split-Stance Single-Arm Push Press
4 x 5
B2
Power Sled Pulls
4 x 5
C1
Slideboard DB Lateral Lunge
3 x 8
C2
Pull-Ups
3 x MAX
D1
Eccentric Slideboard Hamstring Curl
3 x 8 @ 0:05
D2
Weighted Hanging Knee Tucks
3 x 12
A
Dynamic Warm-Up
1 x 5
B
Skip Series
1 x 20
C
Track/Treadmill Work
8 x 400
A1
Band Pull-Aparts
3 x 12
A2
Off-Set Suitcase/Bottoms-Up Waiter’s Carry
3 x 20
B1
Med-Ball Lateral Scoop Toss
3 x 5
B2
Med-Ball Slam
3 x 5
C1
Barbell Bench Press
10, 8, 8, 8
C2
Half-Kneeling Cable Face Pull
15, 12, 12, 12
D1
Incline DB Row
3 x 12
D2
Half Kneeling Banded Trunk Rotation
3 x 12
E1
DB Hammer Curls
3 x 12
E2
DB Skullcrushers
3 x 12
F1
Bench Dowel Shoulder Flexion Stretch
3 x 1:00
F2
Dowel Shoulder Internal Rotation Stretch
3 x 0:30
A
Dynamic Warm-Up
1 x 5
B
Skip Series
1 x 20
C
Crossover Step Agility
4 x 0:10
D
Pro Agility (5-10-5)
A1
KB/DB Suitcase Carry
3 x 20
A2
Banded Glute Bridge Isometric
3 x 1 @ 0:45
B1
DB Squat Jumps
4 x 5
B2
Alternating Elevated Plyo Push-Ups
4 x 3
C1
Depth Box Jump
4 x 5
C2
Med-Ball Side Slams
4 x 5
D1
Single-Arm DB Rear-Foot Elevated Split-Squat (RFESS)
3 x 12
D2
Single-Arm Lat Pulldown
3 x 12
E1
Single Leg Landmine RDL
3 x 12
E2
Seated DB Shoulder Press
3 x 12
E3
Side Plank Band Row
3 x 12
Ryan Gonzales
Sports Performance Coach at CSU-Pueblo, Owner of Havoc Training Methods, Bachelor's of Science in Exercise Science and Strength and Conditioning, Certified Strength & Conditioning Specialist, USA Weightlifting Level 1 Performance Coach, U.S. Army Combat Veteran
The off-season is when you get better! Don't wait, start training now and take full advantage of this training program!
Get Off-Season Program
Dylan Zavatini
Colorado State University Pueblo/Soccer
Verified Athlete"Once I started working with Ryan as a coach, I noticed a significant improvement in my speed, agility, and strength. Not only did I notice results faster with his coaching, but I also noticed how it transferred to my athletic performance in soccer."
Matt Hansen
BYU Commit/Baseball/Shortstop
Verified Athlete"Working with Ryan the last 6 years has been the best thing for my baseball career. He has helped me become stronger, faster, and healthier while giving me the tools to prepare my body for peak performance. Without him as my coach I wouldn't be playing at this high of a level everyday."
