Off-Season Performance Training

athELITE's Off-Season Performance Program

This 15 week program is designed to improve an athlete's quickness, explosiveness, and vertical jumping ability through a combination of drills and exercises that focus on developing power, speed, and agility.

About the Program:

The purpose of this program is to improve an individual's ability to move quickly and change direction with precision and control. 

This program involves follow along videos demonstrating drills and exercises that improve an athlete's running form, stride length, and cadence. 

Program Duration: 15 weeks, 4 days per week

Recommended Equipment: Cable machine, Plyo box, TRX, dumbbells, track & field

This program consists of 5 phases:

1. Foundation
2. General Preparation
3. Hypertrophy
4. Max Strength
5. Power

Foundation:

This phase focuses on an introduction of common movement patterns found within the EXOS training system and offers an opportunity to increase movement competency. Additionally, a Foundational phase seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries when comparing right and left sides. This will truly set your foundation for further success in later themes. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

General Preparation:

During this phase a focus will be placed on maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity. You should expect increased volume from a foundational phase. This focus on increased capacity will further set the foundation for later performance work. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

Hypertrophy

This phase focuses on an increase in functional muscle mass. This is achieved through a balance of mechanical stress (the weight that is lifted) and metabolic stress (the total time the muscle is under tension within a set due to a change in tempo or the volume prescribed). This phase builds upon a General Preparation Phase and further increases work capacity while setting the stage for increased success of future performance phases, such as strength and power. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

Max Strength

With a strong foundation built, this phase now focuses on an increase in strength. While the primary goal is to increase total body strength, the program remains rooted in movement efficiency. The phase will provide strength to support movement and will focus heavily on fundamental movement patterns as opposed to isolating muscles. This leads to an increase in functional strength, ensuring a positive transfer to the court, field or sporting arena. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

Power

Power refers to the product of mass and velocity, and this is the focus of this phase. Primary movement patterns will be loaded with a moderate resistance, but the added intent for speed of movement is what will lead to a positive outcome for this phase. Sports and life tend to be constrained by time, and strength alone does not suffice. The ability to generate force at speed (power) allows for positive transfer to increase sport performance. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

"Following this program increased my speed on the field and helped me earn MVP this year! Thanks, Bridge!" -Emily F

Learn how you'll train on the Bridge app!