Off-Season Upper/Lower 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 4x per week Upper/Lower body training split. It also comes in a 3x per week Full Body 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
B1
Vertical Jump - Concentric
2 x 3 @ 15 %
B2
Lateral Bound - SL Stick
2 x 6
B3
Yielding Isometric - Single Leg Extension
2 x 30
B4
Pogo Jump
2 x 20
C1
Safety Bar Squat
2 x 6 @ 60 %
C2
Romanian Deadlift
2 x 6 @ 60 %
D1
Front Foot Elevated Split Squat
2 x 16
D2
Machine Hamstring Curl - Seated
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 Shoulder External Rotation
2 x 20
B
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
Chest Fly - Cable
2 x 8
E2
Cuban Press - DB
2 x 8
F1
Lateral Raise - Cable
2 x 16
F2
Bicep Curls - Cable
2 x 16
F3
Overhead Tricep Extensions - Cable
2 x 8
A1
Foam Roll
1 x 5:00
A2
Banded Hip Mobilisation
2 x 1:00
A3
Lateral Miniband Walks
2 x 20
B1
Broad Jump
2 x 3
B2
Med Ball Rotational Throw - Half Kneeling
2 x 4
B3
Yielding Isometric - Single Leg Glute Bridge
2 x 60
B4
Pogo Jump - Lateral
2 x 20
C1
Romanian Deadlift
2 x 6 @ 60 %
C2
Safety Bar Squat
2 x 6 @ 60 %
D1
Harop Curl
2 x 8
D2
Leg Extension
2 x 8
E1
Side Bends - DB
2 x 16
E2
Standing Calf Raise - Machine
2 x 8
A1
Foam Roll
1 x 5:00
A2
Banded Shoulder External Rotation
2 x 20
B
Med Ball Slam - Concentric
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
Face Pulls - Cable
2 x 8
E2
Shoulder Press - Machine
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
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.
Action takers get the best results. Make your first move towards your best season today!
Get Off-Season Upper/Lower Strength & Power Program - Advanced
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."
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."
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!"
