why is ‘off-season’ so important?
allows your body to recover and rebuild after playing a long season
preps your body to be able to maintain performance in-season
gives you time to address recurring or nagging injuries before you’re exposed to intense game play again
what happens during ‘off-season?’
make strength gains and improve and restore connective tissue resiliency in muscles, tendons, ligaments, cartilage, and bones
improve aerobic conditioning
set habits for in-season
the details
what you get:
5 months of a 3-day lifting program with 2 conditioning days. Focus of lifts and conditioning will be determined by cycle.
form analysis via video submission from MFPX coaches
private community on Slack
option to join in-person coached sessions every Wednesday evening
what you need:
the Train Heroic app, accessible via smartphone or web browser
the OnForm app, to submit and receive form check videos
access to light to moderately heavy equipment. home adaptations are available, but we recommend having access to more weights in order to make progress.
access to field/turf
willingness to learn and be coached
the where and when:
where: Solace Strength + Conditioning (38 E 32nd St)
when: Wednesdays starting December 4 until April 23
time: 6pm
program outline:
month one: work capacity
ease back into training by getting reacquianted with lifting and aerobic conditioning
month two: strength
build strength by adding volume and intensity to lifts
begin deceleration work
month three: power
begin adding speed to moderately weighted lifts
begin increasing focus on plyometric movements
month four: power + speed
begin applying power gained during month three to change of direction and accelerating
month five: speed
focus on moving quickly and repeatedly while maintaining strength
