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16 Week High School OFF-SEASON Program
Program Overview:
This 16-week high school off-season strength and conditioning program is specifically designed to help student-athletes develop elite-level strength, explosive power, linear speed, and overall athleticism. Delivered through the TrainHeroic app, this program offers structured, progressive training tailored to meet the demands of competitive sports while preparing athletes for peak performance in-season.
Weekly Training Schedule:
3 Strength Training Sessions per Week:
Foundational and advanced compound lifts to build full-body strength and power. Emphasis on progressive overload, proper movement mechanics, and athletic transferability.1 Acceleration Day:
Sprint mechanics, resisted sprints, and short burst drills to develop explosive starts and powerful first-step quickness.1 Max Velocity Day:
Top-end speed work including fly sprints, posture drills, and technique refinement to improve sprint mechanics and running economy at full speed.1 SAQ (Speed, Agility & Quickness) Day:
Cone drills, reaction drills, change-of-direction work, and footwork patterns to enhance agility, proprioception, and quickness in sport-specific scenarios.
Program Goals:
Increase absolute and relative strength through progressive lifting cycles.
Develop explosive power with Olympic lift variations, plyometrics, and med ball work.
Enhance acceleration mechanics for short-area burst and game speed.
Improve max velocity for top-end sprint performance.
Elevate agility and reactive quickness for better in-game movement.
Build movement efficiency and injury resilience through mobility, core, and stability training.
Program Features:
Delivered via the TrainHeroic app for easy tracking, video demos, and in-app communication.
Built-in progressions to match individual development across the full 16 weeks.
Performance testing and benchmarks to track progress and keep athletes accountable.
Designed by coaches with a deep understanding of high school athletic development and college-level expectations.
Who This Is For:
High school athletes (male & female) across all sports looking to take their off-season training seriously and return to competition faster, stronger, and more explosive than ever.
Program Overview:
This 16-week high school off-season strength and conditioning program is specifically designed to help student-athletes develop elite-level strength, explosive power, linear speed, and overall athleticism. Delivered through the TrainHeroic app, this program offers structured, progressive training tailored to meet the demands of competitive sports while preparing athletes for peak performance in-season.
Weekly Training Schedule:
3 Strength Training Sessions per Week:
Foundational and advanced compound lifts to build full-body strength and power. Emphasis on progressive overload, proper movement mechanics, and athletic transferability.1 Acceleration Day:
Sprint mechanics, resisted sprints, and short burst drills to develop explosive starts and powerful first-step quickness.1 Max Velocity Day:
Top-end speed work including fly sprints, posture drills, and technique refinement to improve sprint mechanics and running economy at full speed.1 SAQ (Speed, Agility & Quickness) Day:
Cone drills, reaction drills, change-of-direction work, and footwork patterns to enhance agility, proprioception, and quickness in sport-specific scenarios.
Program Goals:
Increase absolute and relative strength through progressive lifting cycles.
Develop explosive power with Olympic lift variations, plyometrics, and med ball work.
Enhance acceleration mechanics for short-area burst and game speed.
Improve max velocity for top-end sprint performance.
Elevate agility and reactive quickness for better in-game movement.
Build movement efficiency and injury resilience through mobility, core, and stability training.
Program Features:
Delivered via the TrainHeroic app for easy tracking, video demos, and in-app communication.
Built-in progressions to match individual development across the full 16 weeks.
Performance testing and benchmarks to track progress and keep athletes accountable.
Designed by coaches with a deep understanding of high school athletic development and college-level expectations.
Who This Is For:
High school athletes (male & female) across all sports looking to take their off-season training seriously and return to competition faster, stronger, and more explosive than ever.