Off-Season Full Body Strength & Power Program - Advanced
Ollie Jenkins Athletic Performance
Multi-sport, Strength & Conditioning, Field SportsThe advanced Strength & Power Off-Season is a 12-week program designed perfectly for experienced athletes, looking for a gym program that will continue to improve all relevant qualities necessary to have your best season on the park yet. For athletes, Off-Season is the golden period. It's the make or break, and cannot be wasted. This is where the best do their work and separate from the pack, it's where we make our biggest gains and get the most reward, so not maximising this period is doing yourself a disservice. This program gives you everything you need, and you will be looked after with comprehensive detail and video instruction on all exercises and sessions, allowing you to devote all your energy into getting results, without worrying about wasting your time.
This edition is a 3x per week Full Body training split. It also comes in a 4x per week Upper/Lower training split which is linked below.
A1
Foam Roll
1 x 5:00
A2
Banded Hip Mobilisation
2 x 1:00
A3
Lateral Miniband Walks
2 x 20
A4
Banded Shoulder External Rotation
2 x 20
B1
Broad Jump
2 x 3
B2
Yielding Isometric - Single Leg Glute Bridge
2 x 60
B3
Med Ball Slam - Concentric
2 x 4
B4
Pogo Jump
2 x 10
C1
Romanian Deadlift
2 x 6 @ 60 %
C2
Pull-Up
2 x 6 @ 60 %
D1
Front Foot Elevated Split Squat
2 x 16
D2
Shoulder Press - Machine
2 x 8
E1
Crunch - Cable
2 x 8
E2
Seated Calf Raise - Machine - Single Leg
2 x 16
A1
Foam Roll
1 x 5:00
A2
Banded Hip Mobilisation
2 x 1:00
A3
Lateral Miniband Walks
2 x 20
A4
Banded Shoulder External Rotation
2 x 20
B1
Vertical Jump - Concentric
2 x 3 @ 15 %
B2
Yielding Isometric - Single Leg Extension
2 x 60
B3
Supine Med Ball Chest Pass - Concentric
2 x 4
B4
Pogo Jump - Backwards
2 x 10
C1
Front Squat
2 x 6 @ 60 %
C2
DB Bench Press
2 x 6 @ 60 %
D1
Machine Hamstring Curl - Seated
2 x 8
D2
1-Arm DB Row
2 x 16
E1
Side Bends - DB
2 x 16
E2
DB Lateral Lunge
2 x 16
A1
Foam Roll
1 x 5:00
A2
Banded Hip Mobilisation
2 x 1:00
A3
Lateral Miniband Walks
2 x 20
A4
Banded Shoulder External Rotation
2 x 20
B1
Lateral Bound
2 x 6
B2
Yielding Isometric - Single Leg Bent Knee Calf Hold
2 x 60
B3
Med Ball Rotational Throw - Concentric
2 x 4
B4
Pogo Jump - Lateral
2 x 10
C1
Romanian Deadlift
2 x 6 @ 60 %
C2
Pull-Up
2 x 6 @ 60 %
D1
Leg Extension
2 x 8
D2
Incline DB Bench Press
2 x 8
E1
Cable Rotations - Split Stance
2 x 16
E2
Standing Calf Raise - Machine
2 x 8
Ollie Jenkins
ASCA (Australian Strength & Conditioning Association) Accredited Coach and Member. Certificate III & VI in Fitness with @athletesauthority. Mentorship with @woodfordssc. Ex Victorian U19 Athlete. Accomplished and passionate Cricket and S&C Coach with 4 years of experience with leading Athletic High Performance managers in elite sport.
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