18-Week Off-season Program

18-Week Off-season Program


WHO IS THIS FOR: This program was developed for athlete's with some training experience. Ideally, 1-2 years of consistent training. It was also designed for the offseason when on-field activity is minimal to none. The reason is that we want to focus our attention and resources to developing our foundation of strength. To do this, we must manage our fatigue throughout.

WHO IS THIS NOT FOR: Any athletes currently in-season!

WEEKLY SCHEDULE: There are 3 training sessions per week, designed to be done with at least 1 days rest between (Mon - Wed - Friday OR Tue - Thur - Sat)

TRACK YOUR PROGRESS: One of the key components to the results you get during this program is how you progress. You shouldn't rely on memory for the weights you used the previous week. Be sure to track your weights, and any other notes, so that each week you ensure progress. Sometimes,

STICK TO THE PROGRAM:  Adaptations take time, do not expect results immediately. Stay on the path and you will get longer lasting results.

REMOVE YOUR EGO: Select a weight that is both challenging yet possible to complete the assigned reps and sets. Completing each rep with good form and intention is more beneficial than doing half reps, missing sets due to excessive weight or fatigue, or getting injured. Own the weight, own the positions, and be consistent.

RECOVERY IS KEY: Adaptations occur when we are recovering. Take your recovery routine just as seriously as your training days. Sleep, Hydration, Nutrition, Mental Wellbeing etc. are all important aspects of being a stronger, healthier, and better athlete. For more information on how you can better your recovery routine, visit our website at www.integrativesportsperformance.com.

THIS IS JUST THE BEGINNING: Completing this program is a good first step in your journey of becoming a better athlete. However, there is much more that goes into a fully integrated training plan (Strength, Speed Development, Mental Performance Skills, Sport Skill, Nutrition, etc.). For an individualized training program and coaching, visit www.integrativesportsperformance.com.



PhasePurpose# of weeks# of days
General Prep - AccumulationIntro to exercises and training volume43
General Prep - IntensificationIncrease load43
Strength DevelopmentContinued increase in load and intensity. Intro to plyometrics43
Power DevelopmentPower focus, less reps and explosive movements63


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You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 


A few key benefits: 

  • Exercise videos and cues to walk you through every movement
  • Custom weight prescriptions based on your previous sets
  • Easy tracking in the app so you can see your progress in real time!
  • Daily readiness surveys to check in on how you're feeling and performing

Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box



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