Re: off season program for outside back


Hey Joe, just read the details you provided to Damian, so here is what i would suggest for you leading in over the next 6 weeks:

3 x gym based programs, power Monday & Friday, full body strength on Wednesday

1 x Games session with your mates or if training by yourself a repeated speed session on Wednesdays

2 x Speed sessions before power sessions on Monday and Fridays

1 – 2 x Boxing or Wrestling or MMA workout per week

2 x Yoga or stretch or Pilates sessions per week

as to specifics:

Gym Programs

2 x Full Body Power

Select different exercises for each session

2 x Full Body exercises do a jump exercise after each set

2 x Squat (Band Box Squats & Quarter Explosive Squats) do a jump exercise after each set

2 x Upper Body Push (Band Bench Press & Barbell Split Jerk) do an upper body plyometric exercise after each set

Alternate between 6 sets of 3 reps at 60 – 80% (workout 1 – Monday) and the 3 sets of 6 reps at 25 – 40% (Workout 2 – Friday).Plyo contrast option same sets and reps

Jump Options:

Knees to feet jump, Jump onto Box, Depth Jump (advanced), Repeat Hurdle Jumps, Band Jump outs, Tuck Jumps

Upper Body Plyos:

Clap Chest Push Ups, Clap Push Ups, Jump Ups onto a box, Med Ball Drop & Push away, Cross Over Push Ups, Med Ball Throw against a Wall, Wheelbarrow Arm Hops

1 x Full Body Strength

Select exercises from each of the following categories, use the same exercise for 3 weeks then change the exercise and repeat the 3 week progression

3 sets each exercises with the following reps:

Week 1/4 – 4 x 6 Week 2/5 – 2 x 5, 3 x 3 Week 3/6 – 5 x 5

1 x Full Body exercise

1 x Squat exercise

1 x Hamstring/Lower Back

2 x Upper Body Push super set with Upper Body Pull

Core Training:

After each workout out, select from the following options and do a core circuit, for 10 minutes total time:

Suit case Dead Lifts, Rollouts, Swiss Ball Leg Raises, Turkish Get Ups, Full Body Twist, Bicycle, Sprinter’s Sit Up, Boxer’s Sit Up, Rainbows, Swiss Ball Sit Up & Throw Med Ball, Russian Twist on Back Extension, Cable Wood Chops

Running Program Options

2 x Speed

Session 1:

Full Movement Warm up 10 minutes

Ladders – forward series

Hurdles – 2 x march, 2 x skip, 2 x run 10m accelerate


G – MB throw sprint

U – Double leg jumps 5 x 5 10m sprint

F – Repeat hurdle jumps 5 x 5 10m sprint

Alactate Power

G – 2 x 8 x 5m build 10m fly

U – 2 x 6 x 10m build 20m fly

F – 2 x 4 x 20m build 30m fly

Session 2:

Full Movement Warm up 10 minutes

Ladders – lateral series

Hurdles – lateral series

Harnesses – lateral series release


G – double leg jumps 5 x 5 sprint

U – low hurdle jumps 5 x 5 sprint

F – Power Skip 5 x 40m, 4 x 50m Bound

Max. Velocity

G – 6 x 30m

U – 6 x 40m

F – 6 x 50m

1 x Anaerobic Games

3 x 15 minute games

Goal Line “D”

Attackers have 2 extra players than defenders.

Attack starts 5 metres away from goal line place another cone 2 metres out from goal line the defenders can not move out past this cone, attackers just have to run across the line to score they do not have to ground the ball, if an attacker is tagged (2 handed) the ball is passed back to the 5 metre line to start the next attack, attackers have 2 minutes to score as many points as possible, any time the ball is dropped, knocked on, passed forward that attacking raid is finished and the ball has to go back to the 5 metre line to go again.

Offside Touch

First pass must always go back then attack to furthest try line, attacking team gets 2 touches, after 2nd touch turnover, ball can be passed after the restart pass in any direction, to ensure everyone is working all the time all the attacking team must be inside the 22m area before the try can be scored, the team that scores retains possession and defending team must push inside the attacking half way line otherwise the try is worth 2 points, another version is man on man where you can only tag your partner and vice versa, plus you can add a sweeper that can tag anyone as well, can be played as a kicking game grubber kicks only and no running with the ball post reception of the grubber kick.

Speed Ball

Played with a soccer ball, normal soccer rules apply but if you can catch the ball on the full you then play on for three touches with normal touch football rules applying after the 3rd touch the ball is dropped and neither the defender or attacker involved in that last play are allowed to touch the ball. The same rule applies for forward pass or knocked on ball. Play on full field.

Repeated Speed options if no players to play games with

Session 1: 30 x 100 m every 60 seconds

Session 2 : 20 x 78m every 45 seconds, 10 x 50m every 30 seconds, 20 x 22m every 15 seconds (2 minute walk between sets)

So for a week plan

Monday: Speed then Power heavy
Tuesday: Combat session Yoga etc
Wednesday: Anaerobic Games Full Body Strength
Thursday: Repeat Tuesday
Friday: Speed Power Light
Sat/Sun: Recovery
Hope that gives you some ideas to build your program on, cheers, ashley

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