3 Versatile Workouts for Off-Season Training | STACK
X

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

3 Versatile Workouts for Off-Season Training

November 9, 2012 | Brian Lebo

Must See Strength Training Videos

If you're a competitive athlete, off-season training is your best opportunity to achieve gains in the weight room. This is when your sport-specific activity—practices and games—is at its lowest level. (Check out this off-season workout for any sport.) Use the time wisely to improve strength for your sport and to help you avoid "wearing down" during the season.

It's important to incorporate multi-joint core exercises into your training plan. When some people hear core, they think abs. But the core includes the chest, back, hips, glutes, quads and hamstrings. These are the muscles that initiate and generate strength and power for virtually any sport. It won't matter how strong your biceps, triceps and calf muscles are if you don't have a strong core.

Also, you have to tweak your perception of training. Instead of strengthening specific muscles, you have to strengthen a movement. This is the key to getting better on the field.

Below are three sample off-season strength-building workouts. They are versatile enough to be used by virtually any athlete, regardless of his or her sport. The first is a total-body workout. The second and third are lower- and upper-body workouts.

Total Body (3 days per week)

Lower Body (2 days per week)

Upper Body (2 days per week)

Note: Select weight that allows you to achieve the specified rep max (RM) goal.

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Must See
Why You Should Never Doubt Colin Kaepernick
Views: 17,756,072
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,175,981
Roy Hibbert 540 lbs Deadlift
Views: 1,552,164

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
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

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,505
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

Build Awesome Arms With This 15-Minute Workout

Trisets involve performing three exercises in succession without resting until you complete the third movement. You can use trisets for opposing muscle...

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

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

Evan Longoria's Off-Season Strength and Resistance Workout

Get a Full-Body Workout With Just 2 Exercises

3 Tricks for a Stronger Front Squat

3 Habits of Highly Successful Coaches

The Top 10 Mistakes Athletes Make in the Weight Room

5 Ways to Get a Higher Vertical Jump

6 Gym Machines That Are Actually Worth Your Time

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Keys to In-Season Baseball Training

The Best Lower-Body Landmine Exercises

Posterior Chain Fixes to Improve Your Game

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

Todd Durkin

3 Tips to Blast Through Training Plateaus

4 Exercises From NFL Players to Build True Game Speed

Build Bulletproof Chest Strength With This Unconventional Method

3 Keys to Better Softball Workouts

Train Like a Pro: MLS Soccer Strength Program

5 Quick Workout Fixes for Faster Muscle Growth

What Happens When You Do The Same Exercise Every Day?

The 3-Minute Total Arm Pump

Abby Wambach's Soccer Power Workout

Train Like a Pro: Peyton Manning's Core Workout

Prevent Volleyball Shoulder Injuries With These Exercises

3 Simple Strategies for a Better Workout

Save Your Shoulders With These Barbell Landmine Exercises

7 Farmer's Walk Variations for Improved Core Strength

How You Can Olympic Lift With an Injury

How Strength Training Changed Rory McIlroy's Game

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

When Not to Try Unstable Hockey Training

Use Eccentric Lifts to Increase Size and Strength

Add Surprise Sets for a Great Workout Finisher

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Putting Together an Off-Season Workout for Point Guards

How to Improve Shoulder Strength and Flexibility

Jump Higher After a Month With These 3 Exercises

Todd Durkin's Complete Football Strength Training Program

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

The 4 Best and Worst Cable Machine Exercises

Build Wrestling Strength With the Gable Lock Isometric Hold