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12 Week High Performance Off-season Program

Bingham Performance Co

Functional Fitness, Hockey, Rugby, Soccer, Volleyball, Multi-sport
Coach
Zach Bingham

Bingham Performance's 12-Week Off-Season Performance Program

Our 12-week off-season program is built in three progressive phases designed to develop the strength and conditioning needed to elevate your sport performance. The goal is simple: become bigger, faster, stronger, and more resilient. Each phase builds on the last, preparing your body for the demands of sport by improving strength, speed, acceleration, and durability while reducing injury risk. By developing the right physical foundation during the off-season, athletes enter their competitive season stronger, more explosive, and ready to perform.

Start building your edge for the upcoming season today.

$199
Get 12 Week High Performance Off-season Program
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Faster
No matter the sport, speed kills. In this program, you’ll get three field sessions each week focused on acceleration, max velocity, and change of direction and agility. These sessions are designed to improve your mechanics, efficiency, and explosiveness helping you move faster, react quicker, and dominate in game situations.
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Strength
Strength training is essential for athletes because it builds the foundation for speed, power, and resilience. By increasing muscle strength and improving movement mechanics, athletes can perform at a higher level while reducing their risk of injury.
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Power
Move weight fast, power training teaches you to generate force quickly, helping you create space and separate from opponents. It improves your rate of force development, meaning you can accelerate, change direction, and react faster in game situations. Developing power not only enhances explosiveness but also makes your movements more efficient and transferable to sport.
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbell // Squat Rack + Plates // Chin Up Bar/pull up bar
Recommended
Kettlebell // Bike/row/ski erg
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Sample Week
Week 1 of 12-week program
Monday
2026-03-30

A1

Split Squat Iso

2 x 0:45

A2

Single Leg Hip Thrust

2 x 12

B1

TrapBar Jump

4 x 3

B2

Depth Drop

4 x 3

B3

Broad Jump

4 x 3

C1

Front Squat

3 x 6

C2

Nordic Hamstring

3 x 5

D1

Seated Db OH Press

3 x 12

D2

Pull-Up

3 x 5

D3

Single Arm Lat pull down

3 x 8

Tuesday
2026-04-01

A1

TRX Row

3 x 12

A2

DB Lateral Raise

3 x 12

B1

Barbell Bicep Curl

3 x 12

B2

EZ Bar Skull Crusher

3 x 12

C1

Leg Extension

3 x 8

C2

Seated Hamstring curl (machine)

3 x 8

Wednesday
2026-03-31

A1

Dumbbell External Rotation

2 x 10

A2

Band Pull-Apart

2 x 12

B1

Push-up drop catch

4 x 5

B2

Laying Med Ball Chest pass

4 x 5

C1

Barbell Bench Press

3 x 8

C2

Bent Over Row

3 x 8

D1

DB Front Rack Walking Lunge

3 x 12

D2

Single Leg RDL

3 x 12

D3

Hanging Leg Raise

3 x 12

Thursday
2026-04-03

A1

Barbell Bicep Curl

3 x 12

A2

Tricep Pushdown

3 x 12

B1

Bulgarian Split Squat

3 x 12

B2

Standing DB Calf Raise

3 x 12

Friday
2026-04-02

A1

Landmine Lateral lunge

2 x 12

A2

Seated Hip Flexor Leg Lifts

2 x 20

B1

Hang Clean Jump Shrug

4 x 3

B2

Dynamic Staggerd stance plyos

4 x 10

B3

Standing triple jump

4 x 3

C1

Barbell Split Squat

3 x 12

C2

RDL

3 x 8

D1

Incline DB Bench Press

3 x 16

D2

Alternating Db Incline Row

3 x 16

D3

DB Shrug

3 x 12

Coach
More from Bingham Performance Co
coach-avatar Zach Bingham

Sport performance coach with a background in varsity rugby and experience working with athletes across multiple sports. Passionate about helping athletes improve strength, speed, and performance through structured training. Experience includes interning with Brock University’s men’s and women’s wrestling programs and learning from professional rugby environments in New Zealand.

More from Bingham Performance Co

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12 Week High Performance Off-season Program
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