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High School Off-Season Sport Performance

The Peformance Outpost

Multi-sport
Coach
Anton Snyder

This program is designed for high school athletes looking to build power, strength, speed, and acceleration that carry directly into their sport. Designed specifically for team sport athletes in off-season who want to develop a performance edge. Training emphasizes jumping, sprinting, cutting, and mastering foundational strength movements, while exposing athletes to a variety of movement demands - helping them improve not just weight room numbers, but their performance where it matters most: in competition.

Access to space year-round can be difficult for some athletes. This program works with the four seasons - leverage the winter months for jumping, plyometric, isometric & bodyweight strength while late spring to fall includes change of direction, nonlinear acceleration, and top end speed. All you need for these sessions is an open field or park. This "seasonal periodization" works with what you have access to, not against it.

$50 / mo
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Remove the Guesswork
No need to scroll social media, chase random programs, or wonder if your training is right. Our high school performance training focuses relentlessly on mastering the basics. Every session has purpose and progression, helping athletes get stronger, faster, and more confident—without wasting time guessing.
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Development You Can Track
Progress shouldn’t be an unknown. Every training session is tracked and logged, allowing athletes to see measurable improvements in strength, power, & endurance. This data-driven approach helps guide training decisions, ensures consistent progression, and shows athletes exactly how their work is paying off. When training is measured, improvement isn’t a hope, it's demonstrated
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Training for Long-Term Success
Athletes are exposed to a wide range of movement demands—including sprinting, jumping, strength training, and change of direction, developing a well-rounded athletic foundation that supports long-term success and performance for years to come
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More Than Just the Weight Room
Training includes two strength/weight room sessions and two equipment-free days. Training requires athletes to lift, sprint, jump, cut, and accelerate — exactly the movements they need to dominate in their sport.
Features
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Access to your coaches
A coach who will hold you accountable and review any questions you have
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Programming 4 days per week
Two sessions that require access to a gym, and two sessions that require no 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
Each movement comes with a video and description where needed so you can be confident you are doing the movement as intended
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Delivered through TrainHeroic
No emails. No paper. Log your training directly through the train heroic app
Equipment
Required
Barbell & Plates // Dumbbells // Squat Rack // Space to jump, change direction, & sprint (spring through fall) // Treadmill // Adjustable Bench // Resistance Bands // Cable Pulley/Machine // Dip Station // Access to a Park/Field from Late Spring to Early Fall
Recommended
Hurdles // Trap Bar // Medicine Ball // Boxes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Full Body Strength

A

Assault Bike.

1 x 2:00

B1

Glute Bridge with Mini Band

1 x 5

B2

Bear Crawl - Lateral

1 x 5

C1

Landmine Lateral Low Squat

2 x 6

C2

Landmine Angled Single Arm Push Press

2 x 6

C3

Landmine Single Leg RDL to Single Arm Row

2 x 6

C4

Landmine Zercher Split Squat

2 x 6

D1

2 Foot Rapid Response - Rotations

2 x 10

D2

Rapid Response - Lateral Hops

2 x 10

E1

Popovers for Rhythm

2 x 10

E2

Depth Landing

2 x 5

F1

Barbell Sumo Deadlift.

4 x 8

F2

Seated Row - Wide Grip

10, 8, 6, 4

F3

1/2 MB Kneeling Front Toss

3 x 5

G1

Barbell Front Split Squat

10, 8, 6

G2

1/2 Kneeling Single Arm Band Lat Pulldown

10, 8, 6

G3

Single Arm DB Farmer Walk

3 x 30

Tuesday
Full Body Strength

A

Assault Bike.

1 x 2:00

B1

Glute Bridge with Mini Band

1 x 10

B2

Bear Crawl - Lateral

1 x 10

C1

Landmine Lateral Low Squat

2 x 6

C2

Landmine Angled Single Arm Push Press

2 x 6

C3

Landmine Single Leg RDL to Single Arm Row

2 x 6

C4

Landmine Zercher Split Squat

2 x 6

D1

Rapid Response - Low Level Wide to Close

2 x 10

D2

Rapid Response - Lateral Hops

2 x 10

E1

Seated Vertical Jump

2 x 5

E2

Hurdle Jumps - Lateral

2 x 5

E3

1/2 Kneeling Lateral Bound

2 x 5

F1

Barbell Front Squat

4 x 8

F2

TRX Row.

4 x 8

F3

1/2 Kneeling DB Rotational Chop

3 x 10 @ 3

G1

Barbell RDL

10, 8, 6

G2

Single Arm Lat Pulldown

10, 8, 6

G3

Athletic Position Fall to Catch Step

3 x 30

G4

1/2 Kneeling Plate Overhead Side Shifts

3 x 8

Thursday
Full Body Power, Change of Direction & Deceleration

A

Raise.

1 x 2:00

B

Glute Bridge Marching

1 x 10

C1

Walkout - Push-up - Active Hip Flexion - Worlds Greatest - Inchworm - Sumo Squat To OH Reach - Stand

2 x 5

C2

Shin Pull to Lateral Lunge with T-Spine Rotation

2 x 8

C3

Split Squat with Overhead Reach

2 x 8

C4

Pogos 2:1

2 x 8

D1

Rapid Response Lateral Hops to Extended Hop - Continous

3 x 3

D2

Crossover Quick to Stabilzie

3 x 5

E1

Crossover Drive to Catch Step

3 x 5

E2

Broad Jump.

3 x 5

F

Non Countermovement Lateral Jop

2 x 5

G1

MB Split Squat Drop-ins

3 x 10

G2

Push-up Depth Drop - Narrow to Wide

3 x 5

Saturday
Mobility and Bodyweight Strength

A

Raise.

1 x 3:00

B1

90/90 Contour

2 x 6

B2

Crawl to Crab with Reach

1 x 10

C1

Adductor Rockbacks - Mobilization Flow

2 x 6

C2

Pushup Position Alternating Elbow Instep to T Spine Rotation

2 x 3

C3

Arms Overhead Squat Matrix

2 x 3

C4

Pushup to T

2 x 3

D1

Lateral Lunge to Crossunder Lunge

3 x 6

D2

Pushup to Shoulder Tap

3 x 3

D3

Step Up - Yielding ISO

3 x 30

E1

Hip Adductor Contract-Relax

2 x 5

E2

Wall Supported Cossack Squat Mobilization

2 x 8

Coach
More from The Peformance Outpost
coach-avatar Anton Snyder

M.S, M.S.N, RN, CSCS, NSCA-CPT, USAW-1. Over ten years experience training youth, high school, and collegiate athletes across 15 different sports.

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Invest in the Off-Season

Train with purpose, progression, and coaching that removes the guesswork and delivers real, measurable results. Build the strength, speed, and confidence that shows up when competition gets tough.

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FAQs
Who is this program for?
The training is appropriate for any athlete entering or in high school, regardless of experience
What if I don't have access to a lot of space?
This program is "Midwest Friendly" - meaning, it works with the four seasons. In winter months, there is more focus on jumping, bounding & hopping while the summer months take advantage of non-linear acceleration, change of direction drills, and top end speed
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High School Off-Season Sport Performance
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High School Off-Season Sport Performance
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High School Off-Season Sport Performance
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High School Off-Season Sport Performance
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