ATH311C: 3-Day Off-Season Weight Training

Quick Look

  • 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
    • “Clean”
  • New Assessment of…
    • Hang Clean
    • Full Clean
    • Front Squat
    • Deadlift
    • Press


  • 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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