Image 1 of 1
12 Week High School OFF- SEASON Program
Program Overview:
This 12-week off-season training program is purpose-built for high school athletes seeking to elevate their performance by developing elite strength, explosive power, top-end speed, and next-level athleticism. Delivered through the TrainHeroic app, the program offers a structured, progressive training system that prepares athletes to dominate in any sport.
Rooted in evidence-based strength and speed development principles, this program builds a strong athletic foundation while targeting high-performance outcomes that transfer directly to competition.
Weekly Training Schedule:
3 Strength Training Sessions:
Full-body sessions focused on building maximal strength, functional power, and muscular coordination through compound lifts, Olympic variations, and athletic accessories.1 Acceleration Day:
Short-distance sprint work and explosive first-step drills designed to enhance start mechanics and horizontal force production.1 Max Velocity Day:
Top-speed sprinting, fly sprints, and technical sprint drills to improve running mechanics, posture, and ground contact efficiency.1 SAQ (Speed, Agility & Quickness) Day:
Multi-directional movement training including cone drills, ladder work, and reaction-based drills to improve agility, coordination, and rapid change-of-direction ability.
Program Goals:
Build elite-level strength through progressive resistance training and athletic-based lifting.
Develop explosive power with plyometrics, med ball throws, and Olympic lifting progressions.
Improve acceleration and short-burst speed critical for most sport situations.
Increase maximum velocity and sprint efficiency for enhanced top-end speed.
Sharpen agility and quickness for reactive sport movements and better field/court performance.
Boost overall athletic performance while reducing injury risk through mobility, stability, and core integration.
Program Features:
Delivered through the TrainHeroic app with built-in video demos, performance tracking, and communication tools.
Progressive 3-phase structure: Foundation → Intensification → Peak Performance.
Adaptable to multi-sport athletes and suitable for individuals at various training levels.
Includes performance testing, mobility circuits, and recovery protocols.
Who This Is For:
High school athletes (all sports, male & female) committed to serious off-season development and ready to invest in becoming stronger, faster, and more explosive—on and off the field.
Program Overview:
This 12-week off-season training program is purpose-built for high school athletes seeking to elevate their performance by developing elite strength, explosive power, top-end speed, and next-level athleticism. Delivered through the TrainHeroic app, the program offers a structured, progressive training system that prepares athletes to dominate in any sport.
Rooted in evidence-based strength and speed development principles, this program builds a strong athletic foundation while targeting high-performance outcomes that transfer directly to competition.
Weekly Training Schedule:
3 Strength Training Sessions:
Full-body sessions focused on building maximal strength, functional power, and muscular coordination through compound lifts, Olympic variations, and athletic accessories.1 Acceleration Day:
Short-distance sprint work and explosive first-step drills designed to enhance start mechanics and horizontal force production.1 Max Velocity Day:
Top-speed sprinting, fly sprints, and technical sprint drills to improve running mechanics, posture, and ground contact efficiency.1 SAQ (Speed, Agility & Quickness) Day:
Multi-directional movement training including cone drills, ladder work, and reaction-based drills to improve agility, coordination, and rapid change-of-direction ability.
Program Goals:
Build elite-level strength through progressive resistance training and athletic-based lifting.
Develop explosive power with plyometrics, med ball throws, and Olympic lifting progressions.
Improve acceleration and short-burst speed critical for most sport situations.
Increase maximum velocity and sprint efficiency for enhanced top-end speed.
Sharpen agility and quickness for reactive sport movements and better field/court performance.
Boost overall athletic performance while reducing injury risk through mobility, stability, and core integration.
Program Features:
Delivered through the TrainHeroic app with built-in video demos, performance tracking, and communication tools.
Progressive 3-phase structure: Foundation → Intensification → Peak Performance.
Adaptable to multi-sport athletes and suitable for individuals at various training levels.
Includes performance testing, mobility circuits, and recovery protocols.
Who This Is For:
High school athletes (all sports, male & female) committed to serious off-season development and ready to invest in becoming stronger, faster, and more explosive—on and off the field.