KEYS:

Perform this program for 12 weeks

OFF-SEASON
PROGRAM
SCHEDULE

If you reach the end of the program, and still have time before
pre-season training begins, simply repeat weeks 9-12 until preseason begins (always begin pre-season training four weeks
before your season starts)
If you aren't yet finished the off-season program four weeks
before your season begins, stop the off-season program
completely and begin pre-season training
Perform 4 skill workouts per week, with one all-out "scrimmage
day" at the end of each week

Weeks 1-4:
Monday:
Tuesday:
Wednesday:
Thursday:

Workout #1
Workout #2
OFF
Workout #1

Friday:
Workout #2
Saturday: Scrimmage Day
Sunday: OFF

*Training days can be moved

around as needed, as long as every
session is completed. Schedule given is
the "ideal" training scenario.

Friday:
Workout #4
Saturday: Scrimmage Day
Sunday: OFF

*Training days can be moved

around as needed, as long as every
session is completed. Schedule given is
the "ideal" training scenario.

Friday:
Workout #6
Saturday: Scrimmage Day
Sunday: OFF

*Training days can be moved

around as needed, as long as every
session is completed. Schedule given is
the "ideal" training scenario.

Weeks 5-8:
Monday:
Tuesday:
Wednesday:
Thursday:

Workout #3
Workout #4
OFF
Workout #3

Weeks 9-12:
Monday:
Tuesday:
Wednesday:
Thursday:

Workout #5
Workout #6
OFF
Workout #5

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