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Off Season

Labeled “Off Season” as this program contains a bit more volume and time than many people may be willing to commit during the season

Duration: 12 Weeks. 3 Phases, each lasting 3 weeks.
Frequency: 3 x week
Workout length: 45 – 60 mins. If short on workout time simply reduce each section of the workout by 1 set.
Equipment required: Normal gym equipment or the home equipment advised for using the app from home.

Labeled “Off Season” as this program contains a bit more volume and time than many people may be willing to commit during the season.

If you have gone through Fundamentals or 101, the Off Season Program is my favourite program for people to move onto next.
This is because the way the program is structured has a big focus on learning how to use some more advanced exercises with excellent form. You will significantly improve mobility, strength, and power as a result.