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Perd 8week OffSeason Performance Planner

The 8-week off-season performance training planner focuses on enhancing speed, agility, explosiveness, and maintaining strength through structured phases. It includes four performance training days and two strength days each week, with specific drills and exercises outlined for each day. Recovery tips emphasize the importance of sleep, hydration, and active recovery techniques.

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samsonjarred16
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12 views2 pages

Perd 8week OffSeason Performance Planner

The 8-week off-season performance training planner focuses on enhancing speed, agility, explosiveness, and maintaining strength through structured phases. It includes four performance training days and two strength days each week, with specific drills and exercises outlined for each day. Recovery tips emphasize the importance of sleep, hydration, and active recovery techniques.

Uploaded by

samsonjarred16
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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8-Week Off-Season Performance Training Planner

Focus: Speed, Agility, Explosiveness & Strength Maintenance

This 8-week off-season performance training planner is designed to maximize your speed, agility,

explosiveness, and strength maintenance. The program is structured in 2 main phases with 4

performance training days and 2 strength days weekly, allowing for your daily skill training mostly in

the afternoon after performance sessions.

Weekly Training Layout


Day Focus Notes

Monday Speed & Acceleration (Phase-based)


Fresh session to start the week

Tuesday Strength Maintenance (Gym)


Lower body + core focus

WednesdayAgility & Explosiveness (Phase-based)


Midweek power boost

Thursday Strength Maintenance (Gym) Full body + power

Friday Reactive & Game-Speed Movement


Pre-weekend speed sharpener

Saturday Skill Work Only Light to moderate load

Sunday Recovery / Mobility / Optional


Active
Restrecovery recommended

Phase 1 (Weeks 1-4): Foundation + Force

- Build sprint mechanics, acceleration, lateral control, and force production

- Focus on proper movement patterns and unilateral strength

Phase 2 (Weeks 5-8): Explode + React

- Develop max velocity sprinting, reactive agility, and explosive power

- Emphasize multi-directional speed and game-specific movements

Example: Monday - Speed & Acceleration


8-Week Off-Season Performance Training Planner
Focus: Speed, Agility, Explosiveness & Strength Maintenance

- Wall March Drill: 3x10 seconds

- Falling Starts: 4x10 meters

- Sprint Bounds: 3x20 meters

- Split Squat Isometric Hold: 3x30 seconds per leg

- Broad Jumps: 3x3 reps

Make sure to focus on form and maximum effort during sprinting drills.

Strength Maintenance (2x/week)

- Bulgarian Split Squats: 3x8 reps

- Trap Bar Deadlifts or Dumbbell Romanian Deadlifts: 3x5 reps

- Nordic Hamstring Curls: 2x6 reps (eccentric focus)

- Standing Calf Raises: 3x10 reps

- Core: Pallof Press or Band Core Stability: 3x10 reps

Aim for controlled, quality reps focusing on strength endurance and injury prevention.

Recovery & Fatigue Management Tips:

- Prioritize 7-9 hours of quality sleep every night.

- Stay hydrated and consume post-workout nutrition within 30 minutes.

- Incorporate daily mobility work and foam rolling.

- Listen to your body and adjust training intensity if feeling excessive fatigue.

- Use active recovery techniques on rest days like light cycling, swimming, or walking.

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