Coach -

There is no mistake about it, the off season strength program is where championships are won and lost. This is the chance to get an edge on your opponent. Obviously we all hear this. But, not everyone has a hired strength coach and even with that how do we know if our program is better than the next guys? 

The best way to guarantee this is research. Unless you have an extreme amount of experience in this or a degree, it is probably important that you dip into what the experts say and find your edge there. Because if you research it and believe in it or have someone help you with it, there is a higher likelihood your athletes will buy in and run with it. 

Unlocking the Power: Weight Room Essentials

The biggest part of the off season is the plan. Do you have a plan of attack for how you are going to work into arguably your most important cycle? 

Off-season weight programming is the cornerstone of athletic success, providing athletes with a crucial window to build foundational strength, address weaknesses, and enhance overall physical performance. It lays the groundwork for in-season success, enabling athletes to enter competitive play at their peak, reduce the risk of injuries, and maintain the stamina needed to excel throughout the demanding season.

Here is new Texas A&M Strength and Conditioning Coach Tommy Moffit explaining what the month of Jaunary looks like for them.

Video: Off-Season Dominance: Laying the Foundation

Take time before developing this to find the injury list, and areas where you had weakness. I recommend talking to coaches and trainers. You may believe you have a full proof plan but, get the whole story, are there items you need to work to prevent? Are hamstring maybe not being worked enough or too much and you had a lot of strains in season? Find out those items. 

Later this year, you will need to transition your plan to in-season training. Here is North Carolina Strength and Conditioning Coach Brian Hess sharing their plan for in-season.

Video: In-Season Peak Performance: Not Sustaining But Building

In-season weight lifting serves as a strategic tool to preserve and fine-tune the strength foundation established during the off-season, ensuring that athletes maintain optimal performance levels throughout the competitive season. 

By intelligently incorporating tailored programs that align with match schedules and prioritize recovery, athletes can continue to build upon the off-season base, enhancing their on-field prowess and minimizing the risk of fatigue-related setbacks.

Programming Considerations

Regardless of what level you coach or where you coach, there will be unique considerations which you will need to adap to. Spencer Brown explains how they adapt to those at Dartmouth in this next video:

Video: Program Design Deep Dive

Building a team strength program demands individualization to accommodate diverse factors such as athletes' varying fitness levels, positional requirements, and injury histories. But you also have to understand the institutional requirements. Understand when your athletes are gonna be put to understand stress in the classroom or other things. Health and strength are holistic items not just existing in the vacuum of your weight room.

Tailoring programs to specific groups within the team, considering factors like age or experience, internships, school schedule, off season availability among others need to be incorporated to ensure that each player receives targeted training, maximizing overall team performance. 

Additionally, acknowledging external circumstances such as travel schedules or fixture intensity allows for adaptable strength programming, fostering a resilient and successful team dynamic.

Remember to Train Mobility

You can’t forget mobility training in your program. This can be done a number of different ways and doesn’t have to add a ton of time to workout sessions. It adds to the athleticism of your athletes and helps prevent injuries.

Illinois S&C Coach Tank Wright shares what they do for shoulder mobility in this next video.

Video: Mobility - Shoulder ArticulationMobility Training Unveiled

Full ROM is paramount in strength training as it maximizes muscle engagement, promotes joint flexibility, and prevents imbalances that can lead to injuries. Neglecting the importance of full ROM limits the effectiveness of exercises, hinders muscle development, and increases the risk of compensatory movements, compromising the overall quality and safety of the training regimen.

Accompanying it with mobility exercises and rolling out in athletic programs is crucial for enhancing flexibility, preventing injuries, and optimizing overall performance. These practices improve joint range of motion, alleviate muscle tightness, and contribute to better functional movement patterns, ensuring athletes move with efficiency and resilience on the field.

Always be growing!

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P.S. Need help planning out your weight training program?

Here's a free strength program builder that will help you plan each workout and keep track of everything you do throughout an offseason:

Try Strength Program Tool