Brad Lester Offseason Training | Key Phases to Success
Balance & Position Weakness
Mission : find and I indicated muscle imbalances caused by injuries sustained during a season, enhance of platform for heavy Olympic lifting and more advanced sports specific exercises
Overview: Focuses primarily on the generating fast switch speed- power. found in lifting program. Also stability exercises that improve flexibility, core strength and balance, and eliminate imbalances. Intensity (percent of your max) is medium but prepared or high power in the few weeks ahead
Explosive Power-Speed Endurance
Mission :Continue building a solid foundation with explosive exercises to prepare for more athletic advanced workouts.
Overview: Workouts are structured into supersets, each consisting of a power movement followed by a stabilization exercise. Weight, sets and reps are moderate, but challenging enough to increase your strength and muscular endurance — an essential step before performing heavy lifts.
Mass and Weight
Mission: Build as much muscle as possible, increase strength and cut body fat to enable you to run harder, cut better and overpower opponents.
Overview: This is where the grind of the program begins. Three to 4. full-body routines with two exercises per major body part are designed to achieve a high volume of reps with each muscle group — essential for building muscle. Sets and intensity increase as reps decrease
Maximum Speed Velocity & Intense Power
Mission : Enhance as much muscular strength as possible so you can take on the physical load of the season.
Overview: The max strength phase is again centered on a full-body routine, but now you begin to lift heavy weight. You perform two to three exercises for each major body part at 85 to 100 percent of your max. Sets increase, but due to the high intensity, you perform fewer reps, sometimes only one rep per set.
Barbell or Dumbbell Bench
Barbell Parallel Squat
Dumbbell Push Press
Dumbbell Reverse Deltoid Fly
Barbell Bent-Over Row
Single-Arm Dumbbell Snatch
Plate Cork Screws
Plate Bear Crawls
Single-Leg Hurdle To Low Box Jump
Single-Arm Dumbbell Close-Grip Bench
Weighted Tempo (Plyo) Push-Up
Barbell Split Press
Dumbbell Upright Row
Single-Arm Bent-Over Alternating Dumbbell Row
Single-Arm Lat Pulldown
Core and Reactive
Standing Med Ball Circles
Med Ball Russian Twist
Depth Jump to High Box Jump
Dumbbell or Barbell Incline Bench
Dumbbell Single-Arm Reverse-Grip Bench
Single-Leg Back Extension
Side-to-Side Jackknife Push-Ups
Dumbbells Scaption to Shrug
Standing Cable Row to Neck
Single-Arm Inverted Row
Core and Reactive
Standing Med Ball Russian Twists
Weighted Windshield Wipers
Short Hurdler Later Jump to Linear High Box Jump
Brad Lester is a former Auburn Football players & Graduate with a major in Exercise science ,NASM-certified performance enhancement and speed specialist aka the “speed genius”. currently serve as strength and conditioning coordinator off several college and pro athletes.