Off-Season Strength Program (8 Weeks)

Weeks 1-3: Base Phase (Volume/Hypertrophy)

Focus: Building muscle mass and work capacity

• Frequency: 4-5 sessions per week
• Sets: 3-4 per exercise
• Reps: 8-12
• Intensity: 60-75% 1RM
• Rest: 60-90 seconds between sets
• Sample exercises: Back Squat, Bench Press, Bent Over Row, Romanian Deadlift

Weeks 4-6: Strength Phase

Focus: Increasing maximal strength

• Frequency: 3-4 sessions per week
• Sets: 4-5 per exercise
• Reps: 4-6
• Intensity: 75-85% 1RM
• Rest: 2-3 minutes between sets
• Sample exercises: Heavy Squat variations, Weighted Pull-ups, Overhead Press

Weeks 7-8: Power Phase

Focus: Developing explosive strength

• Frequency: 3 sessions per week
• Sets: 3-5 per exercise
• Reps: 3-5 (strength) + plyometrics
• Intensity: 30-60% 1RM for explosive lifts
• Rest: 2-4 minutes between sets
• Sample exercises: Power Cleans, Box Jumps, Medicine Ball Throws

In-Season Maintenance (2x/week, 45 min sessions)

Focus: Maintaining strength without causing fatigue

• Full-body workouts
• Sets: 2-3 per exercise
• Reps: 4-6 (strength focus)
• Intensity: 70-85% 1RM
• Rest: 2-3 minutes between sets
• Sample exercises: Deadlifts, Push Press, Chin-ups, Core Stability work
• Include 5-10 minutes of mobility work post-session

Pre-Season Transition Phase (4 Weeks)

Focus: Preparing for competitive demands

• Week 1-2: Reduce volume by 30%, maintain intensity
• Week 3-4: Sport-specific conditioning increases
• Gradual introduction of more explosive movements
• Maintenance of 2 strength sessions per week
• Sample protocol: 3x3 at 80% 1RM + 3x5 jumps/throws

Sample Week Structure

• Monday: Lower body strength + explosive work
• Wednesday: Upper body strength + core
• Friday: Sport-specific power development

Programming Notes

• Always include 10-15 minute dynamic warm-up
• Progressively overload each phase
• Adjust volume/intensity based on recovery
• Track performance metrics weekly
• Include deload weeks as needed