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The Blueprint (Offseason)

In-Tension Training LLC

Basketball, Football , Volleyball, Baseball , Soccer, Lacrosse

Coach

Roy Palmer

Welcome to the Blueprint.

This program is broken into three phases, each building a critical layer of your performance pyramid and culminating in peak performance.

Phase 1 is all about laying the foundation—learning to move well while developing mobility, stability, strength, and conditioning, and building durable “armor” to protect against injury.

Phase 2 builds on that foundation, shifting more focus toward strength, speed, and power while refining technique. We layer onto the movement patterns from Phase 1, elevating your athleticism, increasing resilience, and reducing injury risk so you can stay available and perform at a high level.

Phase 3 transforms everything you’ve built into maximum strength, speed, and power—helping you become a well-rounded, explosive, and durable athlete ready to perform at your peak and outpace the competition.

You’ll train three times per week with recovery days in between. Each session has a specific focus, but the mission stays the same: get faster, stronger, more explosive, more versatile, and more durable.

$69

Get The Blueprint (Offseason)

Build Your Armour

We build your body into resilient “armor” through a balanced blend of stability, mobility, strength, speed, and power—helping prevent injuries and unlock peak performance.

Builds Movement Literacy

We teach athletes to be explosive and reactive in any direction, change direction with precision and control, lower injury risk, and become more adaptable, well-rounded competitors.

Complete Strength, Speed & Power

We start by building a strong foundation of movement literacy—so you move efficiently, safely, and with control—then progressively layer in advanced strength, speed, and power methods to develop complete, high-level performance and maximize your output.

Separate From the Competition

Own your off-season so when your number is called, you step in faster, stronger, and more prepared than ever.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, speed, and power training that’s accessible and challenging for athletes of any level or background. Includes three recovery days.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Open Area to Sprint/Jump // Barbell // Dumbell // Kettle Bells // Weight Bench

Recommended

Resistance Bands // Squat Rack

Sample Week

Week 1 of 12-week program

Monday

Week 1 Day 1

Jog + Backpedal

1 x 20

Easy lateral shuffle

1 x 20

High knee kareoke

1 x 20

Lunge + reach and rotate

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Knee hug + Heel swipe

1 x 3

Bodyweight lateral squat

1 x 3

Standing open/close gate

1 x 3

Split stance hip airplane

1 x 3

Standing Ankle CAR

1 x 5

Heel walk

1 x 10

Toe walk

1 x 10

Standing ankle inversion/eversion

1 x 10

Extensive forward pogo hops

1 x 10

Extensive backward pogo hops

1 x 10

Lateral pogo hop

1 x 10

A walk

1 x 10

A march

1 x 10

A-Skip

1 x 10

A switch

1 x 10

Wall drill posture hold

2 x 5

Single Leg Broad Jump & Land

2 x 3

1/2 kneeling sprint

2 x 5 @ 1

Falling start

2 x 10

Backpedal

2 x 10

Leaning linear decel

2 x 3

Goblet Squat

2 x 8

*Single leg glute bridge

2 x 8

DB Bench Press

2 x 8

3 point 1 arm db row

2 x 8

Tricep Pushdown

2 x 12

RKC plank

2 x 0:30

Alternating split drop

4 x 20

Diaphragmatic breathing

1 x 10

Tuesday

Recovery

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Bodyweight kang squat

1 x 3

Deep squat + dorsiflexion

1 x 5

1/2 kneeling hip, ankle, hamstring

1 x 3

Dynamic frog stretch

1 x 3

Adductor rockback

1 x 3

90/90 hip switch + reach

1 x 3

Shoulder handcuffs

1 x 5

Cobra stretch

1 x 1

Childs pose

1 x 1

B10

Cat Cow

1 x 3

Floating heel lunge iso

2 x 0:30

Side Plank on Elbows

2 x 0:30

Bird Dog

2 x 8

single leg balance

2 x 0:30

Diaphragmatic breathing

1 x 10

Wednesday

Week 1 Day 2

Jog + Backpedal

1 x 20

Easy lateral shuffle

1 x 20

High knee kareoke

1 x 20

Lunge + reach and rotate

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Knee hug + Heel swipe

1 x 3

Bodyweight lateral squat

1 x 3

Standing open/close gate

1 x 3

Split stance hip airplane

1 x 3

Standing Ankle CAR

1 x 5

Heel walk

1 x 10

Toe walk

1 x 10

Standing ankle inversion/eversion

1 x 10

Extensive forward pogo hops

1 x 10

Extensive backward pogo hops

1 x 10

Lateral pogo hop

1 x 10

Ankle dribble

1 x 20

Calf dribble

1 x 20

Ascending straight leg bound

1 x 20

wall supported single leg cycle

2 x 5

Skip for height

2 x 20

Flying 10

2 x 20

Drop in sprint

2 x 20

Single Leg Hop and stick

2 x 3

Box jump + depth drop

2 x 3

Kb rdl

2 x 10

Banded knee drive

2 x 8

1/2 kneeling shoulder press

2 x 8

Machine assisted pull up

2 x 8

6 way shoulder raise

2 x 5

Bent knee copenhagen plank

2 x 0:30

KB swing

4 x 10

Diaphragmatic breathing

1 x 10

Thursday

Recovery

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Bodyweight kang squat

1 x 3

Deep squat + dorsiflexion

1 x 5

1/2 kneeling hip, ankle, hamstring

1 x 3

Dynamic frog stretch

1 x 3

Adductor rockback

1 x 3

90/90 hip switch + reach

1 x 3

Shoulder handcuffs

1 x 5

Cobra stretch

1 x 1

Childs pose

1 x 1

B10

Cat Cow

1 x 3

Floating heel lunge iso

2 x 0:30

Side Plank on Elbows

2 x 0:30

Bird Dog

2 x 8

single leg balance

2 x 0:30

Diaphragmatic breathing

1 x 10

Friday

Week 1 Day 3

Jog + Backpedal

1 x 20

Easy lateral shuffle

1 x 20

High knee kareoke

1 x 20

Lunge + reach and rotate

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Knee hug + Heel swipe

1 x 3

Bodyweight lateral squat

1 x 3

Standing open/close gate

1 x 3

Split stance hip airplane

1 x 3

Standing Ankle CAR

1 x 5

Heel walk

1 x 10

Toe walk

1 x 10

Standing ankle inversion/eversion

1 x 10

Extensive forward pogo hops

1 x 10

Extensive backward pogo hops

1 x 10

Lateral pogo hop

1 x 10

Lateral march

1 x 10

Lateral skip

1 x 10

Lateral Push to base

1 x 10

Crossover to base

1 x 10

Lateral wall Iso Push

2 x 5

1/2 kneeling lateral start sprint

2 x 1 @ 5

1/4 arc sprint

2 x 10

Lateral shuffle

2 x 10

Lateral bound and stick

2 x 5

Front Foot Elevated Split Squat

2 x 6

Glute bridge iso hold

2 x 30

Push-Up

Cable face pull

2 x 10

DB curl to arnold press

2 x 10

Dead Bug

2 x 10

*Extensive lateral bound

4 x 20

Diaphragmatic breathing

1 x 10

Saturday

Recovery

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Bodyweight kang squat

1 x 3

Deep squat + dorsiflexion

1 x 5

1/2 kneeling hip, ankle, hamstring

1 x 3

Dynamic frog stretch

1 x 3

Adductor rockback

1 x 3

90/90 hip switch + reach

1 x 3

Shoulder handcuffs

1 x 5

Cobra stretch

1 x 1

Childs pose

1 x 1

B10

Cat Cow

1 x 3

Floating heel lunge iso

2 x 0:30

Side Plank on Elbows

2 x 0:30

Bird Dog

2 x 8

single leg balance

2 x 0:30

Diaphragmatic breathing

1 x 10

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS) with 6 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals ages 15-60+.

Maximize Your Off-Season

Off-seasons allow athletes to gain a competitive edge over their competition through gaining speed, strength, power and durability in the weight room. Make the most out of your off-season with a program that gives you the tools for success.

Get The Blueprint (Offseason)

FAQs

Who is This Program for?

This program is designed more for advanced middle school and all high school athletes. College athletes would likely want something more advanced.

Do I need prior training experience?

There is no prior training necessary for athletes who are looking to get the most out of this program. Our Blueprint program is designed to accommodate beginners from late middle school/high school to college athletes.

What makes this program different from other training programs?

The Blueprint follows a proven performance pyramid approach. Instead of jumping straight into advanced training, it prioritizes movement quality, mobility, stability, and strength to create long-term performance gains.

How long does each workout take?

Each of your main workouts will take around 60-90 minutes to complete. Mainly based on the pace you are able to complete it at. Your recovery days will last just 15-30 minutes each.

What kind of athlete benefits most?

Athletes who are willing to put in the time and effort necessary to become the best version of themselves.

What If I Am Not 12+ Years Old

This program is designed to accommodate late middle school/high school athlete, not kids younger than 12 years old. For kids younger than 12 we recommend our Youth Athletic Development Program first as it will get you ready for this more advanced program.