Off season program for the elite athlete

To become stronger, faster more powerful. 

Important info
-  Not focused so much on endurance. Endurance is sports specific, so best way to develop it is by playing the sport. 
-  You should be on at least a slight caloric surplus. This program takes powerlifting techniques and incorporates muscle building phases and specilisation phase’s, that work best when in a surplus and eating the right amount of protein.
-  This will make you a little bigger, however it is not long enough for any diminishing returns muscle gain. You can safely run this 2-4 times a year and not get ‘too big’ for your sport.
-  The cardio days are NOT for your sport! They are hormone optimising and maintenance sessions. If you want to you can slightly alter them to fit your sports. But the general guidelines are important to follow for recovery and HGH activations.
-  There will be exercises that are awkward and you don’t like. A big part of this program is to iron out weaknesses in your body, at a time where you’re not constantly tired.

Recommended stack that I use (optional):
- vitamin C
- omega 3
- zinc & magnesium
- raw garlic 
- dried parsley
- raw honey
1g/protein per lbs of bodyweight
150-500cal surplus

Explanation of shadow boxing: 
You need to make two drills for moves specific to YOUR sport. Make it very specific drills on something you want to work on. For example I like to box. So my drills could be: DRILL 1 right hook and left hook drilling; DRILL 2 ducking under drilling. Then on day 1 and 2 I would doing drill 1 for the time and intensity that is on the session and then day 2 and 3 I’d do drill 2 for the time and intensity.
The more specific the move you want to drill the better. Try to do even amounts on both sides. So if your training free kicks. Try to do both legs to avoid weakness and imbalance. This is a time to focus on weaknesses in your game you want to improve.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Treadmill

Cycling

Behind-the-Neck Push Press

Bench Press (Wide Grip)

Pendlay Row

Lat Pulldown

Dip (Weighted)

Pull-Up (Weighted)

Upper 1

Bench Press (Barbell)

Military Press (Barbell)

Single Arm Row (Dumbbell)

Bicep Curl (Cable)

French Press

Squat (Barbell)

Walking Lunge (Dumbbell)

Hyperextension

Leg Extension

Leg Curl

Standing Calf Raise

Ab Wheel

Romanian Deadlift (Barbell)

Leg Press

Good Morning

Nordic Curl

Reverse Nordic Curl

Incline Bench Press (Barbell)

Kroc Row

Alternating Dumbbell Curl

Tricep Rope Push Down (Cable)

Shadow Boxing

Seated Military Press (Barbell)

Push Up

Wide Grip Pull-Up

JM Press

Preacher Curl (EZ Bar)

Deadlift (Barbell)

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