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This 12-week off-season training plan is built to help you become leaner, fitter, faster, and stronger—so you return to your club better than ever.
The program is broken into three progressive 4-week phases:
Phase 1 focuses on building lean muscle and improving your aerobic base.
Phase 2 progresses into strength and power development, aerobic capacity, and acceleration.
Phase 3 prepares you to peak for pre-season—targeting maximal strength and power, anaerobic capacity, and repeat sprint ability.
You'll begin with a baseline Bronco test to measure aerobic fitness, then retest in Week 12 to track your progress. In the final week, you'll complete strength testing to set benchmarks going into in-season training.
What's Included
With your program, you’ll also get full access to our Perform Membership for 12 weeks:
All nutrition and training e-books
In-app coach support
Access to live group calls
Automatic entry to win 3 months of free training or a 1-1 performance call
This plan runs for 12 weeks, with the option to renew and continue building momentum into the season.
This 12-week off-season training plan is built to help you become leaner, fitter, faster, and stronger—so you return to your club better than ever.
The program is broken into three progressive 4-week phases:
Phase 1 focuses on building lean muscle and improving your aerobic base.
Phase 2 progresses into strength and power development, aerobic capacity, and acceleration.
Phase 3 prepares you to peak for pre-season—targeting maximal strength and power, anaerobic capacity, and repeat sprint ability.
You'll begin with a baseline Bronco test to measure aerobic fitness, then retest in Week 12 to track your progress. In the final week, you'll complete strength testing to set benchmarks going into in-season training.
What's Included
With your program, you’ll also get full access to our Perform Membership for 12 weeks:
All nutrition and training e-books
In-app coach support
Access to live group calls
Automatic entry to win 3 months of free training or a 1-1 performance call
This plan runs for 12 weeks, with the option to renew and continue building momentum into the season.
