The Gorilla Blueprint: Off-Season Builder

Steve Whyte Athletic Training

Multi-sport, Strength & Conditioning

Coach

Steve Whyte

The Gorilla Blueprint is an Off-Season Program that is designed, tested, and shown to: Increase Speed and Explosive Power while Adding Muscle Mass and Becoming Brutally Strong.

Who is it for? Designed as an Off-Season Program for Professional, Collegiate, or Advanced High School Athletes who want to build and level up their tools. Also a great option for former Athletes/Adults who want to get jacked while still being able to move like an athlete.

What does it look like? 10 weeks, 4 Phases. Phases 1-3: Four Sessions Per Week as well as Two Skill Development/Aerobic Conditioning days. Phase 4: Three Sessions Per week: Final Testing and PR Setting.

What's in it? Acceleration and Max Velocity Sprinting to increase speed. Vertical/Multi-Direction Jumps and Throws to increase power output. Upper and Lower Body Plyometrics to improve movement efficiency. Big Lifts to increase strength. Accessories, isometrics, weighted stretches, and core training to stimulate muscle growth, improve tendon health and build armor.

$95

Get The Gorilla Blueprint: Off-Season Builder

Add Muscle Mass and Strength

The Off-Season is the optimal time for Athletes to build a bigger, stronger body. The Gorilla Blueprint is designed to do exactly that. Build Strength using squat, bench, deadlift, and row variations. Build Armor using accessory movements, isometrics, and weighted stretches to stimulate muscle growth, improve tendon health, and fill in the gaps, resulting in a robust, well-rounded athlete.

Speed and Explosive Power

Size and Strength are little use if the athlete can't move. This program features Speed training each week including Acceleration and Max Velocity Sprinting. Plyometrics, Jumps, and Throws are used to train athletes to express their strength explosively, manage their power efficiently, and move dynamically. Sprint Faster, Jump Higher, Hit Harder, Move Better.

Optimize the Program for You

This program provides structure, detail, and carefully planned progressive overload to ensure that you are leveling up all of your tools. At the same time, you have the freedom to make decisions within the structure such as lift variations, jump variations, loading scales, etc. in order to optimize the program for your goals, preferences, ability, equipment, and time constraints.

Features

Programming 6 days per week

4 Training Days That Include: Speed, Power, Plyo, Lift. 2 Days Dedicated to Skill Development/Aerobic Conditioning

Autonomy

Athletes have the power to make decisions throughout to optimize this program for their goals, body, preferences, schedule, and available equipment.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

More than just sets and reps. You'll get instruction and guidance to squeeze the most out of every movement in every session.

Delivered through TrainHeroic

The days of PDFs and spreadsheets are over. This app is the closest you can get to having a coach in your pocket.

Equipment

Required

Dumbbells // Cables or Bands // Med Balls // Bench

Recommended

Barbell // Machines

Sample Week

Week 1 of 10-week program

Sunday

Phase 1

Pogos/Leaps

1 x 40

Double Leg Vertical Jump

1 x 20

Back Squats

6, 8, 10

Pull-ups

3 x 8

Split Stance ISO Hold

2 x 0:30

Half Kneeling SA Cable Row

2 x 12

Reverse Fly

2 x 20

Cable Curls

2 x 20

Monday

Phase 1

Resisted Accelerations

1 x 8

BB Bench Press

6, 10, 10

Dumbbell RDL

3 x 8

Half Kneeling Single Arm OH Press

2 x 12

Yoga Ball Ham Curl

2 x 12

Cable Tricep Extensions

2 x 20

Short Lever Copenhagen Plank

2 x 30

Tuesday

Skill Development/Recovery Cardio

Zone 2 Cardio

1 x 30:00

Wednesday

Phase 1

MB Chest Pass to Floor

4 x 6

MB Slams

4 x 6

Bilateral Oscillations

4 x 0:15

Chest Supported Row

6, 10, 10

DB Split Squat

3 x 8

Half Kneeling Single Arm Lat Pulldown

2 x 12

Lateral Squat

2 x 12

Barbell Curls

2 x 20

Side Plank Hip Tap

2 x 20

Thursday

Phase 1

Linear Bounds

4 x 20

Broad Jumps

1 x 20

Deadlifts

6, 8, 10

Seated DB Overhead Press

3 x 8

SL Glute Bridge

2 x 0:30

Decline Push-ups

2 x MAX

Seated Lateral Raise

2 x 20

Seated DB Tricep Extensions

2 x 20

Friday

Skill Development/Recovery Cardio

Zone 2 Cardio

1 x 30:00

Saturday

Joint by Joint Mobility

Supine Ankle Flexion

1 x 10

Supine Knee Flexion/TKE

1 x 10

Supine Hip Rolls

1 x 10

90/90 Heel Clicks

1 x 10

Glute Mobilization

1 x 10

Needle Threads with T-Spine Rotation

1 x 10

Spine Flow

1 x 10

Coach

Customer Reviews

Overall Rating

The Gorilla Blueprint: Off-Season Builder

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