Phase 3 · Off-Season Programme

Rebuild.
Grow. Return.

The off-season is where real gains happen. Build serious strength, address imbalances, and lay the physical foundation for your best season yet.

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What Athletes Say

Kieran
Video Coming Soon
Kieran
Duration8–10 Weeks
Sessions / Week4–5
PhaseOff-Season Build
FormatPDF + Video Guides
GoalStrength Foundation

The Programme

This Is Where the Work Gets Done

The season's over. Club commitments are minimal. Your body has recovered. This is the window that separates the players who make real progress from those who tread water year after year — and most players waste it.

This programme uses the quiet months to build serious muscle mass, correct structural imbalances that built up through the season, and develop the aerobic base that everything else runs on. When pre-season comes around, you'll be starting from a higher base than you've ever had.

Hypertrophy & Strength Blocks
Higher volume, more frequency. Build the muscle mass that translates directly into more power on the pitch.
Structural Balance Work
Targeted work to address the imbalances and asymmetries that accumulate through a full season. Bulletproof before the next campaign.
Aerobic Base Development
Build the engine. A strong aerobic foundation means you recover faster between sprints and last longer at high intensity.
Foundation for Pre-Season
The programme ends at the exact point where the Pre-Season Programme picks up. Chain them together for maximum effect.
Video Guide for Every Exercise
Technique matters more in the off-season when volume is high. Every movement is fully demonstrated.
Printer-Friendly PDF
Take it to the gym. No app, no subscription — yours for as long as you need it.

Programme Structure

How the 10 Weeks Break Down

Two distinct blocks — hypertrophy first, strength second — followed by a transition into pre-season readiness.

Weeks 1–4
Hypertrophy
Higher reps, more volume. Build the muscle mass. Fix the imbalances. Establish movement quality across the key patterns.
Weeks 5–8
Strength
Convert the mass into strength. Progressive overload on the main compound lifts. Aerobic base work runs parallel throughout.
Weeks 9–10
Transition
Bridge into pre-season. Volume reduces, intensity stays high. You're ready to hit the Pre-Season Programme at full tilt.

Off-Season Programme

Make This Off-Season Count

Get the full 10-week programme and come back next season a genuinely different athlete — stronger, more powerful, more durable.

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Learn about 1-on-1 Coaching
In-Season
Maintain & Perform
Pre-Season
Build the Base