Description
Off-Season Field Sport is a comprehensive training program designed to rebuild the body after the demands of competition and prepare it for the next performance cycle.
This is the most adaptive phase of the year. The focus shifts toward restoring tissue quality, increasing muscle mass, improving joint integrity, and addressing physical weaknesses accumulated during the season.
Rather than chasing peak outputs, this phase prioritises long-term durability, work capacity, and structural resilience so future training phases can be layered on top safely and effectively.
Off-Season Field Sport is ideal for:
- Field sport athletes coming out of a competitive season
- Those needing to rebuild muscle mass, joint health, and movement capacity
- Athletes looking to address chronic weaknesses or asymmetries
- Anyone wanting to set themselves up for a strong pre-season and in-season cycle
The program is built on the Pro-Grade Progression Protocol, a 12-week framework divided into three intentional phases:
Phase 1 – Capacity & Control
- This phase focuses on restoring movement quality, joint tolerance, and baseline work capacity after the season.
- Training emphasises controlled loading, higher volumes, and extensive plyometric exposure to rebuild tissues and coordination.
Phase 2 – Strength & Load Progression
- Once capacity is re-established, load is gradually increased to build functional strength and muscle mass.
- Volume remains high, but intensity rises in a controlled manner to improve stimulus without unnecessary fatigue.
Phase 3 – Performance & Resilience
- The final phase begins transitioning the body back toward more specific strength demands.
- Volume tapers slightly while intensity increases, preparing the system for the upcoming pre-season phase.
Across the full 12 weeks, training frequency and volume are intentionally higher than other phases of the year. Progression is planned, tracked, and guided so adaptations are built without overload or breakdown.
All training is delivered through the app, with clear weekly structure, built-in progression, and defined intent behind every phase.
