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10 Week Offseason Athlete Program

Shannon Performance

Rugby, Football , Lacrosse, Soccer, Baseball
Coach
Dylan Shannon

This ten week athletic performance plan is specifically designed to make you faster, stronger and more explosive.. This is a 6 day a week intermediate level plan that is perfect for any athlete in their off-season phase. This plan consists of 2 field sessions focused on speed and conditioning and 4 weight room sessions consisting of 2 lower body focused days and 2 upper body focused days. These sessions are designed to get you faster, stronger and more explosive so that you can take these physical traits and dominate in your respected sport.

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Get Faster
Two field sessions a week designed to make you faster and more conditioned. These sessions will help develop lightning speed as well as build a aerobic engine that will blow your competition away.
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Get Stronger
4 lifting sessions a week designed to get you stronger and bigger. These sessions will develop strength in all the fundamental movement patterns (squat, hinge, push, pull) to ensure your developing brute strength that will transfer on to the field and court.
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Get More Explosive
The use of plyometrics, Olympic lifts and heavy compound lifts will develop explosive power by training your body through different speeds. This power will lead to you making big time plays when it matters the most.
Features
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Programming 6 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Field // Barbell // Dumbbells // Squat Rack // Bench // Bands
Recommended
Cable machine // Glute Ham Raise // Leg Extension
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Sample Week
Week 1 of 10-week program
Sunday
Day 1- Speed and Conditioning 

Circuit

A

Dynamic Warmup- complete prior to speed work: - Hamstring Scoops x15 yards - Reverse Lunge with Reach x15 yards - Knee Hug to Forward Lunge x15 yards - Lateral Lunges x15 yards - Single Leg Reaches x15 yards - High Kicks x15 yards - Forward Skip x15 yards - Backwards Skip x15 yards - Lateral Skip RT x15 yards - Lateral Skip LT x15 yards - Shuffle RT x15 yards - Shuffle LT x15 yards - Carioca RT x15 yards - Carioca LT x15 yards

B

Single Switches

2 x 10

C

Double Switches

2 x 10

D

Triple Switches

2 x 10

E

Scissors

2 x 15

F

Straight leg Bound

2 x 15

G

Straight Leg Bounds into Sprint

2 x 30

H

Max Effort Sprints

6 x 10

I

Max Effort Sprints

6 x 20

J

Tempo Runs

2 x 8 @ 15

Monday
Day 2- Lower Body Strength

A1

Banded TKE

2 x 15

A2

Copenhagen Plank

2 x 20

A3

Single Leg Glute Bridge

2 x 10

B

Seated Vertical Jump

3 x 3

C

Seated Broad Jumps

3 x 3

D

Hang Power Cleans

4 x 5

E

Back Squats

4 x 5

F1

DB Bulgarian Split Squats

3 x 6

F2

Hamstring Curl

3 x 8

G1

Goblet Lateral Split Squat

3 x 8

G2

Single Leg Calf Raises

3 x 10

Tuesday
Day 3- Upper Body Strength 

A1

DB External Rotations

2 x 10

A2

Prone W-Press

2 x 10

A3

Band Pullaparts

2 x 15

B1

Bench Press

4 x 5

B2

Pendlay Rows

4 x 5

C1

Seated DB Press

4 x 8

C2

Single Arm DB Rows

4 x 8

D1

Dips

3 x 10

D2

Lat Pulldowns

3 x 10

D3

Seated DB Reverse Fly

3 x 10

Wednesday
Day 4- Speed and Conditioning 

Circuit

A

Dynamic Warmup- complete prior to speed work: - Hamstring Scoops x15 yards - Reverse Lunge with Reach x15 yards - Knee Hug to Forward Lunge x15 yards - Lateral Lunges x15 yards - Single Leg Reaches x15 yards - High Kicks x15 yards - Forward Skip x15 yards - Backwards Skip x15 yards - Lateral Skip RT x15 yards - Lateral Skip LT x15 yards - Shuffle RT x15 yards - Shuffle LT x15 yards - Carioca RT x15 yards - Carioca LT x15 yards

B

Single Switches

2 x 10

C

Double Switches

2 x 10

D

Triple Switches

2 x 10

E

Scissors

2 x 15

F

Straight leg Bound

2 x 15

G

Straight Leg Bounds into Sprint

2 x 30

H

Max Effort Sprints

6 x 10

I

Max Effort Sprints

6 x 20

J

Tempo Runs

2 x 8 @ 15

Thursday
Day 5- Lower Body Strength

A1

Banded TKE

2 x 15

A2

Copenhagen Plank

2 x 20

A3

Single Leg Glute Bridge

2 x 10

B

Kneeling Jump to Vertical Jump

3 x 3

C

Kneeling Jump to Broad Jump

3 x 3

D

Barbell Jumps

4 x 5

E

RDL

4 x 5

F1

Barbell Reverse Lunge

3 x 6

F2

Glute Ham Raises

3 x 6 @ 5

G1

Leg Extension

3 x 8

G2

Seated Calf Raises

3 x 10

Friday
Day 6- Upper Body Strength

A1

DB External Rotations

2 x 10

A2

Prone W-Press

2 x 10

A3

Band Pullaparts

2 x 15

B1

Chin-up/Pull-up

4 x 5

B2

BB OHP

4 x 5

C1

DB Incline Alternating Press

4 x 8

C2

DB Chest-Supported Rows

4 x 8

Circuit

D

Upper body work capacity circuit - PERFROM THESE 4 EXERCISES IN A CIRCUIT FORMAT - Going for 10 MINUTES, - Goal is to get as many quality rounds in as you can A1. Zercher Carry x30 seconds (can perform Carry or March) A2. AB Rollouts x12 reps A3. DB Curl x12 reps A4. DB Skull Crushers x12 reps

E1

Zercher Carry or March

1 x 30

E2

AB Rollouts

1 x 12

E3

DB Skull Crushers

1 x 12

E4

DB Alternating Curls

1 x 12

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Bigger, Faster, Stronger

Develop speed, strength, and power that will blow your competition away

Get 10 Week Offseason Athlete Program
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FAQs
Who is this program designed for?
This plan is designed for athletes looking to improve there physical qualities during their offseason phase. This plan is laid out and structured so that speed, strength, power and conditioning are all maximized throughout the week to ensure your getting the most bang for your buck
10 Week Offseason Athlete Program