Off-Season Training Part 2 - What to Train in the Weight Room

In last weeks blog we discussed three mistakes that are often made in training. If you missed it you can check it out here.

This week I want to discuss how to go about training in the weight room. I believe that movement and strength gains form the foundation of the off-season training.  The better an athlete gets at both the better they will be for their upcoming season. 

The first and most important part of strength training is to make sure to dominate the following movement patterns.

  1. Pelvic Tilt
  2. Breathing
  3. Hip Hinge
  4. Squat
  5. Lunge
  6. Core Activation
  7. Push-up

If your curious as to what domination in each of these movements truly looks like you can drop a comment below, and I'll be happy to respond and provide you with a framework of what you want to get out of each of these.

The second part about the strength training is to keep it simple, and balanced.

Your posterior chain is all the muscles on your back side. From your upper back to behind to your hamstrings, these are the muscles that most of us should train the most.


Usually I'll default to a 2:1 posterior to anterior ratio. This isn't always the case, but I do find that in most situations this helps with balancing my athletes out. On top of that the glutes both the maximus, and medius, are the most powerful muscles in the body. If they're strong and work well you'll be much more dominant and safer.

Finally, you need to do true core work. I'm not talking countless sit-ups and bicycle kicks, but rather rock solid planks, side planks, and farmer walks (to name a couple). A strong core and glutes will make you an incredible athlete who is also going to be much safer then the rest of the competition.

So there you have it, really basic, pretty simple, but extremely effective. These are the three most important things to think about when your considering your off-season program.  Next week I will talk about putting them all together with sets and reps and even a sample workout.


Did I just blow your mind? Rock your world? Or leave you complete confused. Drop a comment below I'd love to hear whats on your mind.