Off-Season Strength program · Performance test
Off-Season Strength Challenge
A demanding progression that tests the fitness and skills developed in the program. This session is tailored to off-season strength.
Beginner
55 min
Barbell
Dumbbells
Rack
Exercise 01
Back Squat
Sets
6
Reps
6
Rest
90 sec
Equipment
Barbell
Brace, break at hips and knees together, drive the floor away.
Exercise 02
DB Bench Press
Sets
6
Reps
8
Rest
90 sec
Equipment
Dumbbells
Shoulder blades tucked, control the lowering for two seconds.
Exercise 03
Chin-Up
Sets
6
Reps
Max -2
Rest
90 sec
Equipment
Bar
Full hang to chin over bar; use a band if needed.
Exercise 04
Split Squat
Sets
5
Reps
8 each
Rest
90 sec
Equipment
Dumbbells
Vertical torso, knee tracks over the toe, controlled descent.