12 weeks · 4x / week · Collegiate
Off-Season Total Athlete
Twelve weeks that rebuild the whole athlete — strength, speed, jump and conditioning — in one coherent plan.
How to run it
- One plan, three blocks. Do not swap the order — capacity buys you the right to train heavy, and heavy buys you power.
- Four days: two lower-emphasis, two upper-emphasis, with running attached to the lower days.
- Sleep and food are part of the program. A twelve-week block on six hours of sleep is an eight-week block.
Springbak® note
Twelve weeks is thousands of ground contacts. Install Springsoles in week 1 and keep them in through week 12 testing so every number you record was set on the same platform.
Shop SpringsolesThe goal
Come back to preseason stronger, faster and better conditioned than you left, with numbers to prove it.
How it progresses
Block 1 · Weeks 1-4
Work capacity and general strength. Higher reps, controlled tempo.
Block 2 · Weeks 5-8
Maximum strength plus acceleration. Loads climb, sprint distances stay short.
Block 3 · Weeks 9-12
Power, top speed and sport conditioning. Taper into week 12 testing.
What you test
- Test battery — week 1 and 12
- 40-yard dash, standing vertical, trap bar 3RM, 300-yard shuttle.
- Mid-block check — week 6
- 10-yard split and standing vertical only.
- Bodyweight and readiness
- Weekly, same morning, same conditions.
What you need
- Full weight room
- Open field or track
- Boxes
- Timing device
The week
Day 1
Lower strength + acceleration
Sprint starts
6 x 15 yd
Back or front squat
4 x 5
Romanian deadlift
3 x 8
Low-box jump
4 x 3
Day 2
Upper push + pull
Bench or incline press
4 x 5
Weighted pull-up or row
4 x 6
Landmine press
3 x 8 per side
Face pull
3 x 15
Day 3
Power + top speed
Flying 20s
4 reps
Hang clean or jump shrug
5 x 3
Trap bar deadlift
4 x 3
Bounds
4 x 20 yd
Day 4
Single leg + conditioning
Rear-foot elevated split squat
3 x 8 per leg
Nordic curl
3 x 5
300-yard shuttle
2 reps, 3 min rest
Carry medley
4 x 40 yd
Questions about this block
Can I shorten it to eight weeks?
Yes — run block 1 for two weeks, block 2 for three and block 3 for three. Do not skip block 1 entirely.
What if I play a summer league?
Count each game as one day of block 3 conditioning and drop a running day that week.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 12 weeks · 2x / week
In-Season Maintenance (Two Days)
Finish the season within 5 percent of your preseason vertical jump and broad jump.
Why this fits · We ranked this here because it shares a sport with Off-Season Total Athlete and off-season work is exactly what belongs in off-season.
- Shares your sport
- Fits off-season
Option 2 · 8 weeks · 4x / week
Football Lineman Power
Add 4-6 inches to the standing broad jump and improve the 10-yard split out of a three-point stance.
Why this fits · We ranked this here because it shares a sport with Off-Season Total Athlete and strength work is exactly what belongs in off-season.
- Shares your sport
- Fits off-season
Option 3 · 12 weeks · 2x / week
In-Season Strength
Hold off-season strength through a full competitive season with no drop in game-day legs.
Why this fits · We ranked this here because it shares a sport with Off-Season Total Athlete and strength work is exactly what belongs in off-season.
- Shares your sport
- Fits off-season