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 is the New Jersey State Director of the National Strength and Conditioning Association. He was previously a member of the New Jersey State...
Joe Lopez
- Joe Lopez is the New Jersey State Director of the National Strength and Conditioning Association. He was previously a member of the New Jersey State...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 153,019
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,502
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,270,518
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

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,626,320
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,144,153
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,437
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,256
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,395

Load More
More Cool Stuff You'll Like
Building Brakes for More Speed

Building Brakes for More Speed

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Build Elite Strength With This Training System

Build Elite Strength With This Training System

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

YardBarker