Original starter · 8 weeks

Team Sport Off-Season

Four days a week through the off-season build muscle, then strength, then power, so you come back bigger and faster.

8weeks

4days a week

32sessions

596working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 8.

Measure	Week 1	Week 8	Change
Working sets	66	95	+44%
Total reps	663	643	−3%
Reps per set	10.0	6.8	−33%
Average RPE	6.8	8.1	+18%

Week 1

DAY 1 - MON - LOWER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Box Jump	3 × 5	RPE 6.5	01:30
Back Squat	4 × 8	70%	03:00
Romanian Deadlift	3 × 10	RPE 7	02:00
Walking Lunge · Steps per side	3 × 10	RPE 7	01:30
Copenhagen Plank · Seconds per side	2 × 20	RPE 6.5	00:45

DAY 2 - TUE - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	70%	02:30
Pendlay Row	4 × 10	RPE 7	02:00
Dumbbell Shoulder Press	3 × 10	RPE 7	01:30
Chin-Up	3 × 8	RPE 7	01:30
External Rotation	2 × 15	RPE 6	00:45

DAY 3 - THU - LOWER POWER

Exercise	Sets × reps	Effort / load	Rest
Power Clean	4 × 3	70%	02:00
Trap Bar Deadlift	4 × 6	72.5%	02:30
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7	01:30
Nordic Hamstring Curl	3 × 4	RPE 7	01:30
Sled Push · Meters per sprint	4 × 20	RPE 7	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 10	RPE 7	01:30
Weighted Pull-Up	4 × 6	RPE 7	02:00
Dip	3 × 10	RPE 7	01:30
Medicine Ball Rotational Throw · Repetitions per side	3 × 6	RPE 6.5	01:00
Farmer Carry · Meters per set	3 × 30	RPE 7	01:30

Week 2

DAY 1 - MON - LOWER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Box Jump	3 × 5	RPE 7	01:30
Back Squat	4 × 8	72.5%	03:00
Romanian Deadlift	4 × 8	RPE 7.5	02:00
Walking Lunge · Steps per side	3 × 12	RPE 7.5	01:30
Copenhagen Plank · Seconds per side	3 × 20	RPE 7	00:45

DAY 2 - TUE - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	72.5%	02:30
Pendlay Row	4 × 10	RPE 7.5	02:00
Dumbbell Shoulder Press	3 × 10	RPE 7.5	01:30
Chin-Up	3 × 10	RPE 7.5	01:30
External Rotation	3 × 15	RPE 6.5	00:45

DAY 3 - THU - LOWER POWER

Exercise	Sets × reps	Effort / load	Rest
Power Clean	4 × 3	72.5%	02:00
Trap Bar Deadlift	4 × 6	75%	02:30
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7.5	01:30
Nordic Hamstring Curl	3 × 5	RPE 7.5	01:30
Sled Push · Meters per sprint	5 × 20	RPE 7.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 12	RPE 7.5	01:30
Weighted Pull-Up	4 × 6	RPE 7.5	02:00
Dip	3 × 12	RPE 7.5	01:30
Medicine Ball Rotational Throw · Repetitions per side	3 × 6	RPE 7	01:00
Farmer Carry · Meters per set	3 × 40	RPE 7.5	01:30

Week 3

DAY 1 - MON - LOWER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Box Jump	4 × 4	RPE 7	01:30
Back Squat	5 × 5	80%	03:00
Romanian Deadlift	4 × 6	RPE 8	02:00
Walking Lunge · Steps per side	3 × 8	RPE 8	01:30
Copenhagen Plank · Seconds per side	3 × 25	RPE 7	00:45

DAY 2 - TUE - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	80%	02:30
Pendlay Row	4 × 6	RPE 8	02:00
Dumbbell Shoulder Press	3 × 8	RPE 8	01:30
Chin-Up	4 × 6	RPE 8	01:30
External Rotation	3 × 15	RPE 7	00:45

DAY 3 - THU - LOWER POWER

Exercise	Sets × reps	Effort / load	Rest
Power Clean	5 × 3	77.5%	02:00
Trap Bar Deadlift	4 × 4	82.5%	02:30
Bulgarian Split Squat · Repetitions per side	3 × 8	RPE 8	01:30
Nordic Hamstring Curl	3 × 5	RPE 8	01:30
Sled Push · Meters per sprint	6 × 15	RPE 8	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 8	RPE 8	01:30
Weighted Pull-Up	4 × 5	RPE 8	02:00
Dip	3 × 8	RPE 8	01:30
Medicine Ball Rotational Throw · Repetitions per side	4 × 5	RPE 7.5	01:00
Farmer Carry · Meters per set	4 × 30	RPE 8	01:30

Week 4

DAY 1 - MON - LOWER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Box Jump	4 × 4	RPE 7.5	01:30
Back Squat	5 × 4	82.5%	03:00
Romanian Deadlift	4 × 6	RPE 8	02:00
Walking Lunge · Steps per side	3 × 8	RPE 8	01:30
Copenhagen Plank · Seconds per side	3 × 25	RPE 7.5	00:45

DAY 2 - TUE - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 4	82.5%	02:30
Pendlay Row	4 × 6	RPE 8.5	02:00
Dumbbell Shoulder Press	3 × 8	RPE 8	01:30
Chin-Up	4 × 6	RPE 8.5	01:30
External Rotation	3 × 12	RPE 7	00:45

DAY 3 - THU - LOWER POWER

Exercise	Sets × reps	Effort / load	Rest
Power Clean	5 × 2	80%	02:00
Trap Bar Deadlift	4 × 3	85%	02:30
Bulgarian Split Squat · Repetitions per side	3 × 6	RPE 8	01:30
Nordic Hamstring Curl	3 × 6	RPE 8	01:30
Sled Push · Meters per sprint	6 × 15	RPE 8.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 8	RPE 8	01:30
Weighted Pull-Up	4 × 4	RPE 8.5	02:00
Dip	3 × 8	RPE 8.5	01:30
Medicine Ball Rotational Throw · Repetitions per side	4 × 5	RPE 7.5	01:00
Farmer Carry · Meters per set	4 × 40	RPE 8	01:30

Week 5

DAY 1 - MON - LOWER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Box Jump	4 × 3	RPE 8	01:30
Back Squat	5 × 3	87.5%	03:00
Romanian Deadlift	4 × 5	RPE 8.5	02:00
Walking Lunge · Steps per side	3 × 6	RPE 8.5	01:30
Copenhagen Plank · Seconds per side	3 × 30	RPE 8	00:45

DAY 2 - TUE - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	87.5%	02:30
Pendlay Row	4 × 5	RPE 8.5	02:00
Dumbbell Shoulder Press	3 × 6	RPE 8.5	01:30
Chin-Up	4 × 5	RPE 8.5	01:30
External Rotation	3 × 12	RPE 7.5	00:45

DAY 3 - THU - LOWER POWER

Exercise	Sets × reps	Effort / load	Rest
Power Clean	6 × 2	82.5%	02:00
Trap Bar Deadlift	4 × 3	87.5%	02:30
Bulgarian Split Squat · Repetitions per side	3 × 6	RPE 8.5	01:30
Nordic Hamstring Curl	4 × 5	RPE 8	01:30
Sled Push · Meters per sprint	6 × 15	RPE 8.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 6	RPE 8.5	01:30
Weighted Pull-Up	4 × 3	RPE 8.5	02:00
Dip	3 × 6	RPE 8.5	01:30
Medicine Ball Rotational Throw · Repetitions per side	4 × 4	RPE 8	01:00
Farmer Carry · Meters per set	4 × 40	RPE 8.5	01:30

Week 6

DAY 1 - MON - LOWER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Box Jump	2 × 3	RPE 6	01:30
Back Squat	3 × 3	75%	03:00
Romanian Deadlift	2 × 5	RPE 6.5	02:00
Walking Lunge · Steps per side	2 × 6	RPE 6.5	01:30
Copenhagen Plank · Seconds per side	2 × 30	RPE 6	00:45

DAY 2 - TUE - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 3	75%	02:30
Pendlay Row	2 × 5	RPE 6.5	02:00
Dumbbell Shoulder Press	2 × 6	RPE 6.5	01:30
Chin-Up	2 × 5	RPE 6.5	01:30
External Rotation	2 × 12	RPE 5.5	00:45

DAY 3 - THU - LOWER POWER

Exercise	Sets × reps	Effort / load	Rest
Power Clean	4 × 2	70%	02:00
Trap Bar Deadlift	2 × 3	75%	02:30
Bulgarian Split Squat · Repetitions per side	2 × 6	RPE 6.5	01:30
Nordic Hamstring Curl	2 × 5	RPE 6	01:30
Sled Push · Meters per sprint	4 × 15	RPE 6.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	2 × 6	RPE 6.5	01:30
Weighted Pull-Up	2 × 3	RPE 6.5	02:00
Dip	2 × 6	RPE 6.5	01:30
Medicine Ball Rotational Throw · Repetitions per side	2 × 4	RPE 6	01:00
Farmer Carry · Meters per set	2 × 40	RPE 6.5	01:30

Week 7

DAY 1 - MON - LOWER SPEED

Exercise	Sets × reps	Effort / load	Rest
Depth Jump · Low box, minimal ground contact	4 × 4	RPE 7	01:30
Back Squat · Fast lifting	5 × 3	75%	02:30
Romanian Deadlift	3 × 5	RPE 8	02:00
Lateral Bound · Repetitions per side	4 × 4	RPE 7.5	01:15
Copenhagen Plank · Seconds per side	3 × 30	RPE 7.5	00:45

DAY 2 - TUE - UPPER SPEED

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	4 × 5	RPE 7.5	01:00
Speed Bench Press · Fast lifting	6 × 3	65%	01:30
Pendlay Row	4 × 5	RPE 8	02:00
Weighted Pull-Up	3 × 4	RPE 8	02:00
External Rotation	3 × 12	RPE 7	00:45

DAY 3 - THU - TOTAL BODY POWER

Exercise	Sets × reps	Effort / load	Rest
Hang Power Clean	5 × 2	80%	02:00
Trap Bar Deadlift · Fast lifting	5 × 2	75%	02:30
Broad Jump	4 × 3	RPE 7.5	01:30
Nordic Hamstring Curl	3 × 5	RPE 8	01:30
Sled Push · Meters per sprint	6 × 15	RPE 8.5	01:30

DAY 4 - FRI - UPPER POWER

Exercise	Sets × reps	Effort / load	Rest
Push Press	5 × 3	75%	02:00
Chin-Up	4 × 5	RPE 8	01:30
Medicine Ball Slam	4 × 6	RPE 7.5	01:00
Medicine Ball Rotational Throw · Repetitions per side	4 × 4	RPE 8	01:00
Farmer Carry · Meters per set	4 × 40	RPE 8	01:30

Week 8

DAY 1 - MON - LOWER SPEED

Exercise	Sets × reps	Effort / load	Rest
Depth Jump · Low box, minimal ground contact	5 × 4	RPE 7.5	01:30
Back Squat · Fast lifting	6 × 2	80%	02:30
Romanian Deadlift	3 × 5	RPE 8	02:00
Lateral Bound · Repetitions per side	4 × 5	RPE 8	01:15
Copenhagen Plank · Seconds per side	3 × 30	RPE 8	00:45

DAY 2 - TUE - UPPER SPEED

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	5 × 5	RPE 8	01:00
Speed Bench Press · Fast lifting	8 × 3	65%	01:30
Pendlay Row	4 × 5	RPE 8.5	02:00
Weighted Pull-Up	4 × 3	RPE 8.5	02:00
External Rotation	3 × 12	RPE 7.5	00:45

DAY 3 - THU - TOTAL BODY POWER

Exercise	Sets × reps	Effort / load	Rest
Hang Power Clean	6 × 2	82.5%	02:00
Trap Bar Deadlift · Fast lifting	6 × 2	77.5%	02:30
Broad Jump	5 × 3	RPE 8	01:30
Nordic Hamstring Curl	3 × 5	RPE 8	01:30
Sled Push · Meters per sprint	8 × 15	RPE 8.5	01:30

DAY 4 - FRI - UPPER POWER

Exercise	Sets × reps	Effort / load	Rest
Push Press	5 × 2	80%	02:00
Chin-Up	4 × 5	RPE 8.5	01:30
Medicine Ball Slam	5 × 5	RPE 8	01:00
Medicine Ball Rotational Throw · Repetitions per side	5 × 4	RPE 8	01:00
Farmer Carry · Meters per set	3 × 40	RPE 8	01:30