4-Day Off-Season Training Program to Build Strength

Return to the field stronger than you've ever been with this simple, yet effective, four-day off-season strength training program.

Dwight FreeneyIf you want to get better for the upcoming season, don't miss the opportunity presented by the off-season. This is when you must increase strength to reach your full athletic potential.

To highlight the importance of off-season strength training, consider two athletes, athlete A and athlete B. Athlete A spent his off-season playing pickup games to stay in shape, while athlete B dedicates her time to getting stronger. At the end of the summer, athlete A might be in decent shape, but athlete B will be faster, stronger and able t0 perform at a higher level.

It's extremely important to find or create a progressive program that will enhance your athleticism during the off-season. Below is a 4-workout-per-week program that's a great way to start getting stronger this off-season. Perform these workouts on Monday, Wednesday, Friday and Saturday. Each day features a main lift, with additional exercises supplementing it to increase strength. Perform grouped exercises (e.g., C1 and C2) in superset fashion.

Day 1

A) Deadlift - 3x3
B) Dumbbell Split-Squat - 3x8 each leg
C1) Glute Ham Raise - 3x15
C2) Reverse Crunch - 3x12
D) Side Plank - 3x30 seconds each side

Day 2

A) Incline Bench Press - 3x3
B1) Dumbbell Bench Press - 3x8
B2) Seated Neutral-Grip Row - 4x8
C1) Dumbbell Single-Arm Row - 3x8 each arm
C2) Prone Trap Raise - 3x12
D) Mountain Climbers - 3x15

Day 3

A) Box Squat - 8x12
B1) Single-Leg RDL - 3x12 each leg
B2) Dumbbell Reverse Lunge - 3x5 each leg
C) Dumbbell Split-Squat Holds - 3x30 seconds each leg
D) Plank - 3x30 seconds

Day 4

A) Speed Bench Press - 8x2 at 50-percent max
B1) Dumbbell Single-Arm Push Press - 4x5 each arm
B2) Chin-Ups - 4x5
C1) Close-Grip Push-Ups - 3x15
C2) Lying Dumbbell External Rotation - 3x12 each arm

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Topics: BENCH PRESS | OFF-SEASON TRAINING | WORKOUTS | BENCH | PRESS | FASHION | FASTER | DUMBBELL BENCH PRESS | CRUNCH | CLIMBERS | GLUTE HAM RAISE | INCLINE BENCH PRESS | GETTING STRONGER