Athletic Performance
By Derius Fluker | February 23, 2026
The off-season is when champions are made. While your competitors take time off or train haphazardly, a properly structured off-season program can give you the competitive edge you need when it matters most. Here's how to structure your training for maximum gains and peak performance when the new season arrives.
The off-season is your opportunity to address weaknesses, build physiological capacities, and prepare for the demands of your sport without the pressure of competition. Most athletes make their biggest gains during this period—when they have time to focus on training volume, recover properly, and develop new physical capacities.
Successful off-season training requires a systematic approach. This is where periodization becomes essential. Rather than doing the same workouts week after week, periodized training systematically varies volume and intensity to peak at the right time. Here's how to structure your off-season for optimal results.
The first phase of your off-season should focus on building a foundation of muscle mass. Higher volume training with moderate intensity stimulates muscle growth, increases work capacity, and prepares your body for the heavier loads to come in later phases.
During hypertrophy, focus on overall body development with compound movements. Squats, deadlifts, presses, rows, and pulls should form the foundation of your program. Aim for 3-4 sessions per week, 60-75 minutes per session, with 3-4 sets of 8-12 reps per exercise.
Don't neglect unilateral work and accessory exercises. Single-leg variations, dumbbell movements, and isolation exercises help address muscle imbalances and ensure balanced development. This is also an excellent time to assess and address any weaknesses or movement limitations.
Once you've built a solid muscular foundation, it's time to convert that size into strength. The strength phase emphasizes heavy compound movements with lower reps and longer rest periods. This is where you'll push your limits and set new personal records.
During the strength phase, reduce volume and increase intensity. Aim for 4-5 sets of 3-6 reps per main lift with 3-5 minutes of rest between sets. Focus on the big compound movements: squats, deadlifts, bench presses, and their variations. These movements build total-body strength that translates to athletic performance.
Keep accessory work moderate during this phase—you want to dedicate your energy to the main lifts. However, don't completely abandon accessory work. Maintain muscle groups that support your main lifts to prevent strength losses in other areas.
Strength without power is incomplete. This phase converts your hard-won strength into explosive power that you can apply on the field, court, or track. Power is the ability to express force quickly—the foundation of athletic performance.
Power training combines heavy strength work with explosive movements. Plyometrics, Olympic lifting variations (clean pulls, hang cleans, power cleans), and weighted plyometrics should be staples of this phase. Also begin incorporating sport-specific drills during this phase to translate your new-found strength and power into sport-specific movement patterns.
Keep intensities moderate to high but with lower volume—you want to move explosively without accumulating excessive fatigue. Quality matters more than quantity during this phase. Focus on movement quality and maximal effort on each rep.
The final phase of your off-season prepares you for competition. Peaking involves sharpening your performance while maintaining the physical qualities you've developed. Volume decreases further while intensity remains high, ensuring you arrive at the start of your season fresh, sharp, and ready to perform.
During the peaking phase, reduce overall training volume while maintaining strength and power qualities. Your sessions should be shorter and more focused. Continue practicing sport-specific skills while gradually transitioning into competitive mode.
Pay close attention to recovery during this phase. Your body has been under significant stress for months, and proper rest is crucial for reaching peak performance. Prioritize sleep, nutrition, and active recovery. The goal is to arrive at the start of your season feeling fresh, strong, and confident.
No training program succeeds without adequate recovery. During the off-season, your body is adapting to significant physical stress. Make sure you're supporting that adaptation with:
A well-structured off-season program is the difference between average athletes and elite performers. By systematically progressing through hypertrophy, strength, power, and peaking phases, you build comprehensive physical capabilities that translate to better on-field performance.
The off-season is your time to invest in your athletic future. Put in the work now, and you'll see the results when it matters most—during competition. That's when champions are made.