Off-Season Upper/Lower 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 4x per week Upper/Lower body training split. It also comes in a 3x per week Full Body 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 4 days per week
4x Upper/Lower 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
Lower 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

B1

Overcoming Isometric - Knee Push

2 x 6

B2

Vertical Jump - Concentric

2 x 3 @ 15 %

B3

Countermovement Jump

2 x 3

C1

Front Squat

2 x 6 @ 60 %

C2

Romanian Deadlift

2 x 6 @ 60 %

D1

Front Foot Elevated Split Squat

2 x 16

D2

Seated Machine Hamstring Curl

2 x 8

E1

Cable Crunch

2 x 8

E2

Single Leg Seated Calf Raise

2 x 16

Monday
Upper Body Strength & Power: Week 1 - Session 2

A1

Foam Roll

1 x 5:00

A2

Banded Shoulder External Rotation

2 x 20

B1

Overcoming Isometric - Bench Press

2 x 3

B2

Supine Med Ball Chest Pass - Concentric

2 x 4 @ 15 %

C1

Bench Press

2 x 6 @ 60 %

C2

Pull-Up

2 x 6 @ 60 %

D1

DB Shoulder Press

2 x 8

D2

1-Arm DB Row

2 x 16

E1

Cable Chest Fly

2 x 8

E2

Prone Cuban Press

2 x 8

F1

Cable Lateral Raise

2 x 16

F2

Cable Bicep Curls

2 x 16

F3

Cable Overhead Tricep Extensions

2 x 8

Wednesday
Lower 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

B1

Overcoming Isometric - Hip Push

2 x 3

B2

Sled Push

2 x 10

B3

Broad Jump

2 x 3

C1

Romanian Deadlift

2 x 6 @ 60 %

C2

Front Squat

2 x 6 @ 60 %

D1

Harop Curl

2 x 8

D2

Leg Extension

2 x 8

E1

DB Side Bends

2 x 16

E2

Machine Standing Calf Raise

2 x 8

Thursday
Upper Body Strength & Power: Week 1 - Session 4

A1

Foam Roll

1 x 5:00

A2

Banded Shoulder External Rotation

2 x 20

B

Medicine Ball Slam

2 x 4

C1

Pull-Up

2 x 6 @ 60 %

C2

Bench Press

2 x 6 @ 60 %

D1

Chest-Supported Machine Row

2 x 8

D2

Incline DB Bench Press

2 x 8

E1

Cable Face Pulls

2 x 8

E2

Machine Shoulder Press

2 x 8

F1

DB Lateral Raise

2 x 8

F2

Seated Incline DB Curls

2 x 8

F3

DB Tricep Extension

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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Ready to get started?

Action takers get the best results. Make your first move towards your best season today!

Get Off-Season Upper/Lower Strength & Power Program - Advanced
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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.
The Proof
verified-athlete-avatar Jack Lyndon

Victoria U19s Cricketer / Fast Bowler

Verified Athlete

"Initially I was hesitant to modify my training approach, however Ollie's help was a gamechanger. His structure and systems helped me add significant increases in my strength and power within weeks, translating straight onto the field."

verified-athlete-avatar Sullivan Everett

NFL Division 1 Senior Footballer

Verified Athlete

"Last year I wanted to take my game to the next level, and felt my previous efforts wasn't getting me as far as I was hoping. With Ollie's programming I finally had a plan of action and transformed my body, but more importantly, my confidence skyrocketed and I had the breakout season I was after."

verified-athlete-avatar Jose Cruz-Solla

Ex Professional Basketballer

Verified Athlete

"After years of pain and countless attempts at rehab and physiotherapy, I was able to jump pain free for the first time in years! I can't wait to see how much more progress we can make together!"

Off-Season Upper/Lower Strength & Power Program - Advanced