Operation Off-Season

Proven Systems Training

Football , Strength & Conditioning, General Fitness, Tactical, Field Sports
Coach
Nash Kemp

"Operation Off-Season" is a comprehensive 12-week gym-based Strength and Conditioning program designed to propel athletes to their full potential.

Gain Size, Strength and Speed, as we aim to unlock your true capabilities and take your game to new heights in the upcoming season

This program can be run in the Off-Season, Pre-Season or even In-Season

$76
Get Operation Off-Season
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 weekly Strength & Conditioning training sessions that’s accessible and challenging for athletes of any level or background
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expert guidance
Master your technique with instructional demo videos and clear narrative from our battle-tested experts.
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Share Successes
Celebrate personal records and share your stats on your personal athlete profile and social media.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Squat Rack // Bench // Dumbbells // Medicine / Plyo Ball // Pull up bar // General Gym Access
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Sample Week
Week 1 of 12-week program
Monday
PHASE 1 - WEEK 1

A1

Med Ball Rotational Throw

3 x 5

A2

Med Ball Slam

3 x 5

B

DB Bench Press

8 x 5

C1

Seated Cable Row

3 x 10

C2

Feet to Wall/DB rack Overhead Press

3 x 10

D1

Push-Up

3 x MAX

D2

DB Preacher Curl

3 x 25

Tuesday
PHASE 1 - WEEK 1

A

Trap Bar Jumps

3 x 5

B

Front Squat

8 x 5

C

DB RDL

3 x 10

D1

Barbell Glute Bridge

3 x 15

D2

Leg Extension

3 x 20

Thursday
PHASE 1 - WEEK 1

A1

Med Ball Scoop Toss

3 x 5

A2

Med Ball Overhead Throw

3 x 5

B

DB Push Press

8 x 5

C1

Pull-Up

3 x 10

C2

DB Fly

3 x 10

D1

Hammer Curl

3 x 25

D2

Tricep Pushdown

3 x 25

Friday
PHASE 1 - WEEK 1

A

20 Yard Sprint

4 x 20

B

Trap Bar Deadlift

8 x 5

C1

Slight Incline DB Bench

3 x 10

C2

1-Arm DB Row

3 x 10

D1

DB Split Squat

3 x 10

D2

Prone Machine Hamstring Curl

3 x 20

Coach
More from Proven Systems Training
coach-avatar Nash Kemp

Head Coach of Proven Systems Training for 6 Years, Nash has coached hundreds of athletes across the country both in person and remotely. With an unwavering commitment to excellence, an array of qualifications form further study, and an impressive track record of fostering athletic success, Nash is driven to helping you achieve your best

Operation Off-Season
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