ATH311C: 3-Day Off-Season Weight Training
- 60 Workouts over 12 Weeks
- 3 Weight Training Days per Week
- 1 Guided Active Recovery Session per Week
- 1 Mobility Session
Testing & Tracking
- Continual Tracking of…
- Back Squat
- Bench Press
- New Assessment of…
- Hang Clean
- Full Clean
- Front Squat
- Jump Rope (Skill)
- Push Up / Pull Up (Strength Capacity)
- 2 Min Burpee (Anaerobic Conditioning)
- Squat Therapy (Mobility)
A direct offshoot of “311B”, this program is aimed at developing a complete athlete through Strength, Power, Control, & Capacity development, all built into a 3-Day lifting schedule.
Over the course of these 12 weeks, a major emphasis will be placed on building raw total-body strength through 3 unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or “Power”, through different plyometrics and a full progression of the “Clean” movement – utilizing all of it’s variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning.
Each weight training day contains a brief warm up (with mobility and technique suggestions), pre-hab & activation (injury prevention, core, etc), power development (plyos & OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and often an intense, competitive finisher complete with full instruction & explanation.
Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).
Athletes, grades 9-12 who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season**.
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