Complete Off-Season Workout Schedule | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Complete Off-Season Workout Schedule

September 23, 2012 | Joe Lopez

Must See Strength Training Videos

Your off-season workout should help you recover from a long season and boost your performance for the next season. However, if you don't have a plan, you can seriously impair your performance or waste valuable time that could be spent making you a better athlete. Follow this schedule to make the most out of your off-season training program.

Week 1

Take it easy. It's important to let your body completely recover after the season. However, this period cannot be too long, since you can begin to lose strength after only two weeks of not working out.

Weeks 2-6

Think about your sport and the muscle groups you normally use, and find fun cross-training alternatives. This will give your overworked muscles the rest they need, while still challenging your athleticism. For example, if you play hockey, a good cross-training alternative is lacrosse.

Weeks 7-15

Slowly start to incorporate strength training back into your workouts. Work out three times a week and cross-train twice a week for the next two weeks. At first, stick with total-body workouts of three sets of 10 to 15 reps with 30 seconds rest between sets to improve your muscle endurance and build your resistance to fatigue. This is also a good time to test your one-rep max for core lifts such as the Bench Press, Squat, Deadlift, and Olympic Lifts, thus determining your lifting volume for the rest of the off-season. Check out the STACK guideline on Getting Stronger.

Weeks 16-24

End whatever cross-training activity you were performing and begin incorporating sport-specific drills back into your program. Strength training should focus on building muscle (hypertrophy). Complete four workouts per week featuring five sets of eight to 12 reps and one minute of rest between sets.

Weeks 25-33

Ramp up your off-season and begin simulating game speed and situations. Begin developing muscular power, which is essential for sports. Perform four workouts each week and focus on Cleans, Snatches, Push Presses and other explosive movements. Complete four sets of four to six reps with two minutes of rest between sets.

Weeks 34-35

To avoid fatigue and overtraining, it's important to taper off during the last two weeks before your season starts. During this phase, your workouts should be quick and to the point. Drop down to two workouts a week. Continue with power exercises such as Cleans and Snatches, but only at 60% of your one-rep max. Complete three sets of 10 to 12 reps with two minutes of rest between sets. Understand overtraining so you can avoid this costly mistake.

Learn how periodization can help you go deeper into customizing your off-season workouts.

Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Must See
RGIII Talks About His Legacy
Views: 22,227,421
Michael Jordan: Mind of a Champion
Views: 544,918
Patrick Willis' Homegrown Off-Season Workout
Views: 1,221,469

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,546
Path to the Pros 2015: Devin Smith Views: 28,813
Blake Griffin Interview and Cover Shoot Views: 574,257
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,383
Drew Brees Will Not Be Denied
Views: 7,834,380
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

Grab a Broom for This Fast-Paced, Full-Body Workout

Grab a Broom! All You Need for This Fast-Paced Full Body Workout Routine By Jim Carpentier, CSCS Stuck in neutral gear with off-season workouts for an...

Todd Durkin

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Todd Durkin's Complete Football Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Putting Together an Off-Season Workout for Point Guards

Build Wrestling Strength With the Gable Lock Isometric Hold

Deadlift Grip Guide: How Hand Placement Changes the Exercise

When Not to Try Unstable Hockey Training

3 Tips to Blast Through Training Plateaus

Evan Longoria's Off-Season Strength and Resistance Workout

4 Simple Golf Core Exercises to Increase Your Driving Distance

Abby Wambach's Soccer Power Workout

Use Eccentric Lifts to Increase Size and Strength

Save Your Shoulders With These Barbell Landmine Exercises

Posterior Chain Fixes to Improve Your Game

12-Week Resistance Band and Chain Workout

Prevent ACL Injuries With This Exercise

5 Quick Workout Fixes for Faster Muscle Growth

6 Gym Machines That Are Actually Worth Your Time

Train Like a Pro: Damian Lillard's Basketball Core Workout

Increase Your Explosiveness with the Power Curl

Get a Full-Body Workout With Just 2 Exercises

Train Like a Pro: Peyton Manning's Core Workout

3 Simple Strategies for a Better Workout

3 Keys to Better Softball Workouts

Can You Survive This Insane 100-Rep Push-Up Challenge?

3 Keys to In-Season Baseball Training

The Top 10 Mistakes Athletes Make in the Weight Room

4 Exercises From NFL Players to Build True Game Speed

How Strength Training Changed Rory McIlroy's Game

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

The 3-Minute Total Arm Pump

Jump Higher After a Month With These 3 Exercises

How to Improve Shoulder Strength and Flexibility

What Happens When You Do The Same Exercise Every Day?

Prevent Volleyball Shoulder Injuries With These Exercises

7 Farmer's Walk Variations for Improved Core Strength

3 Tricks for a Stronger Front Squat

Build Awesome Arms With This 15-Minute Workout

Build Max Power With These Pulling Exercises

5 Ways to Get a Higher Vertical Jump

The Best Lower-Body Landmine Exercises

3 Habits of Highly Successful Coaches