The off-season is your chance to make big changes to your performance, and this includes building muscle, losing fat, increasing strength, speed, and overall athleticism. The following programs are scientifically-designed to maximize results based on your specific goals for this off-season.

The Workout Plans also include instructions for warm-up/activation and Plyometrics.

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• 3-lifts-per-week Plan is designed for those looking to maintain or lose weight, or want to spend a little less time in the weight room to focus more on speed or skill work. You will lift on 3 separate days, and perform other workouts on the remaining days.

• 4-lifts-per-week Plan is designed for those looking to put on muscle while also increasing strength and overall performance. You will lift on 4 separate days, and perform other workouts on the remaining days.

• Strength Plan for Runners is designed for runners (and other endurance athletes) looking to maintain muscle/strength, enhance performance, and reduce injury risk. It includes 2 full-body lifts + hip mobility exercises for additional injury prevention.

• Speed & Agility Plan is designed to complement your lifting program to increase your speed, endurance, and agility on the field/court. Includes 3 phases per workout, with different options to choose from based on sport and goals.

• In-season Plan is a simpler workout structure designed to maintain strength and performance throughout the season. Includes 2 lifts per week + conditioning maintenance workout + post-game recovery plan.