Off-Season Strength program · Strength
Off-Season Strength Session
A complete off-season strength session built from the strength training progression.
Beginner
55 min
Barbell
Dumbbells
Rack
Exercise 01
Back Squat
Sets
4
Reps
6
Rest
2-3 min
Equipment
Barbell
Brace, break at hips and knees together, drive the floor away.
Exercise 02
DB Bench Press
Sets
4
Reps
8
Rest
90 sec
Equipment
Dumbbells
Shoulder blades tucked, control the lowering for two seconds.
Exercise 03
Chin-Up
Sets
4
Reps
Max -2
Rest
90 sec
Equipment
Bar
Full hang to chin over bar; use a band if needed.
Exercise 04
Split Squat
Sets
3
Reps
8 each
Rest
75 sec
Equipment
Dumbbells
Vertical torso, knee tracks over the toe, controlled descent.