Off-Season Full Body Strength & Power Program - Advanced

Ollie Jenkins Athletic Performance

Multi-sport, Strength & Conditioning, Field Sports
Coach
Ollie Jenkins

The 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.

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Programming Sorted
Benefit from week to week periodised progression schemes, giving you the best off season you've ever had.
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Evidence Based, Field Tested
Using scientific principles and tried and tested methods, utilised by elite athletes you can rest assured knowing your hard work will be rewarded.
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Reduce your risk of Injury
The best ability is availability, you can’t showcase your skills when you’re off the park. Ensure you’re giving yourself the best chance to stay healthy and injury free.
Features
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Programming 3 days per week
3x Full Body Strength & Power Sessions per week.
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Delivered through TrainHeroic
Making elite training accessible to every part of the world.
Equipment
Required
Barbell & Bumper Plates // Squat Rack or Power Cage // Dumbbells or Kettlebells // Adjustable Bench // Glute Hamstring Developer (GHD) // Sled // Medicine or Slam Balls // Plyometric Boxes // Assorted Bands
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Sample Week
Week 1 of 12-week program
Sunday
Full Body Strength & Power: Week 1 - Session 1

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 - SL Hip Bridge

2 x 90

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

Machine Shoulder Press

2 x 8

E1

Cable Crunch

2 x 8

E2

Single Leg Seated Calf Raise

2 x 16

Tuesday
Full Body Strength & Power: Week 1 - Session 2

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 - Split Squat

2 x 90

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

Seated Machine Hamstring Curl

2 x 8

D2

1-Arm DB Row

2 x 16

E1

DB Side Bends

2 x 16

E2

DB Lateral Lunge

2 x 16

Thursday
Full Body Strength & Power: Week 1 - Session 3

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 - SL Calf Push

2 x 90

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

Split Stance Cable Rotations

2 x 16

E2

Machine Standing Calf Raise

2 x 8

Coach
coach-avatar 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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FAQs
Who is this program for?
This program is designed for dedicated, more experienced athletes with gym experience. This will ensure that the volume, exercise prescription and progression is appropriate for your body to reduce the risk of injury. If this isn't you, there is a beginner gym program waiting for you.
What if I don't have access to the equipment required?
Absolutely fine. Just use the chat function and we can provide the best substitutions for you.
Off-Season Full Body Strength & Power Program - Advanced