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 Add Muscle Mass and Increase Strength while Retaining or Improving Speed and Power.

Who is it for? Designed as an Off-Season Program for Professional, Collegiate, or Advanced High School Athletes who want to level up their physical 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/Conditioning days. Phase 4: Three Sessions Per week: Final Testing and PR Setting.

What's in it? 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.

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Get The Gorilla Blueprint: Off-Season Builder
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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.
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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.
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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
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Programming 6 days per week
4 Training Days That Include: Speed, Power, Plyo, Lift. 2 Days Dedicated to Skill Development/Aerobic Conditioning
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Autonomy
Athletes have the power to make decisions throughout to optimize this program for their goals, body, preferences, schedule, and available equipment.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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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.
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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 // Bench
Recommended
Barbell // Med Balls // Machines
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Sample Week
Week 1 of 10-week program
Sunday
Phase 1

A1

Pogos/Leaps

1 x 50

A2

Depth Drops

1 x 20

B

Back Squats

6, 8, 8

C

Pull-ups

3 x 8

D1

Floating Heel Split Stance Iso Hold

2 x MAX

D2

Reverse Fly

2 x 12

E1

DB Preacher Curl

2 x 20

E2

Side Plank Hip Tap

2 x 20

Monday
Phase 1

A

Resisted Accelerations

1 x 6

B

BB Bench Press

6, 10, 10

C

Dumbbell RDL

3 x 8

D1

Deficit Push-up Iso Hold

2 x MAX

D2

Yoga Ball Ham Curl

2 x 12

E1

Cable Tricep Extensions

2 x 20

E2

Short Lever Copenhagen Plank

2 x 30

Tuesday
Skill Development/Recovery Cardio

A

Zone 2 Cardio

1 x 30:00

Wednesday
Phase 1

A1

Push-up Drop-Ins

4 x 6

A2

MB Slams

4 x 6

A3

Bilateral Oscillations

4 x 0:15

B

Chest Supported Row

6, 10, 10

C

Front Foot Elevated Split Squats

3 x 8

D1

DeadHang

2 x MAX

D2

Lateral Squat

2 x 12

E1

Barbell Curls

2 x 20

E2

Lower Leg Yielding ISO

2 x 1:00

Thursday
Phase 1

A

Skips for Distance

4 x 20

B

Broad Jumps

1 x 20

C

Deadlifts

6, 8, 8

D

Half Kneeling Single Arm OH Press

3 x 8

E1

Single Leg Foam Roller Bridge

2 x 0:30

E2

Decline Push-ups

2 x MAX

F1

Seated Lateral Raise

2 x 20

F2

Seated DB Tricep Extensions

2 x 20

Friday
Skill Development/Recovery Cardio

A

Zone 2 Cardio

1 x 30:00

Saturday
Joint by Joint Mobility

A

Supine Ankle Flexion

1 x 10

B

Supine Knee Flexion/TKE

1 x 10

C

Supine Hip Rolls

1 x 10

D

90/90 Heel Clicks

1 x 10

E

Glute Mobilization

1 x 10

F

Needle Threads with T-Spine Rotation

1 x 10

G

Spine Flow

1 x 10

Coach
More from Steve Whyte Athletic Training
coach-avatar Steve Whyte

Certified Strength and Conditioning Specialist. I've worked with hundreds of athletes ranging from 9 y/o - D1 Collegiate athletes. I also train adult clients ranging from 23-64 years of age. Regardless of age or ability level, I apply the same proven principles that get results, while meeting the individual where they're at. I love to work with people who want to get better.

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FAQs
Can I move sessions in the program?
Yes. TrainHeroic allows you to slide sessions to any day in the week to make them fit your schedule. I would not recommend changing the order of the sessions. But if you needed to start the week on Tuesday instead of Monday and drop/pair one of the Conditioning days, it's no problem at all.
When is the best time to run this program?
In a perfect world, I would recommend running this in your off-season to build a big, strong, robust, powerful body, then transitioning into a 6-8 week pre-season program that shifts the focus slightly more towards speed, power and movement. If you're not playing a sport, run it anytime.

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