The Anxious Athlete: Winter Off-Season

Purpose: Rebuild the body, recalibrate the mind.

The winter block is your foundation-building phase. With no games or practices, training shifts to muscle growth, strength gain, and metabolic health. This is where you change your body composition, reset habits, and build structure—inside and out. You’ll focus on heavier compound movements, consistent aerobic base work, and restorative practices to reduce chronic stress. Winter is your time to slow down, eat well, lift heavy, and recover deeply.

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Week 1

Week 2

Week 3

Week 4

Pogo Hop

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Hanging Knee Raise

Parasympathetic Breathing

Tall Kneeling Med Ball Chest Pass

Bench Press (Barbell)

Bent Over Row (Barbell)

Arnold Press

Pull-Up (Bodyweight)

Cardio (Zone 2)

Post Game Mobility Flow

Med Ball Slam

High Pull

Incline Bench Press (Dumbbell)

Single Leg Romanian Deadlift

Double Leg Multi-Directional Pogo

Trap Bar Power Shrug

Seated Shoulder Press (Dumbbell)

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