4 week Off Season Workout

Author

Richard Noda

All plans by this Coach

Length

4 Weeks

Typical Week

10 Custom, 5 Swim, 1 Bike

Longest Workout

0:30 hrs

Plan Specs

fitness beginner weightloss time goal multi day base period

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Summary

The Purpose of the Off-Season

Back in the days, before year-round competition, athletes had this thing called the off-season. You might have heard about it? They would finish their last game or event of the season, then take a while off to let the body rejuvenate. This plan has you have fun and do things that you do not do all the time. It keeps you fresah and ready for next season

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:12
Training Load By Week
Average Weekly Training Hours: 04:12
Average Weekly Breakdown

Rick Noda

T3 Body

Whether you are new to the athletic world or are a former college athlete, I look forward to working with you and helping you develop and game plan for your achieving your athletic goals!
Tighten. Tone. Transition. Those are the three words we live by. The T3 system was developed over 20 years of experience in combination with expert teaching from leaders in the athletic world.
Try our Online Training programs today.

Back to Plan Details

Sample Day 1

0:20:00
30TSS
20 Min 28 Day Challenge HIIT Monday

Our 28-Day Flat Belly Challenge is a four-week ab workout that dares you to complete an intense twenty-minute workout every day for twenty-eight days. There are four HIIT workouts per week and three ab workouts. These workouts are meant to challenge your stamina with moves that increase your heart rate, as well as strengthen and toughen your core in just 28 days. You only get short 20-second rest periods, so you have to be ready to give it your best. This challenge will test your endurance and cardio health and help you build strong and steady abdominals.

Get on board with this ab workout challenge and work for the six pack you’ve always dreamed of. The 28-Day Flat Belly Challenge starts now!

What You’ll Need: A gym mat, a gym timer (Gymboss is a free to download app), and a set of light to medium dumbbells (5 lb – 10 lb)

What to Do: Each day, you’ll have five moves assigned. Perform each move for forty seconds, then rest for twenty. Complete all moves and repeat for a total of four rounds.

To avoid injury, it’s important to perform the moves with correct form, landing softly on your joints and not straining yourself to the point of pain. At the end of this article, we’ve included videos on how to correctly perform each move in this challenge. Watch them before beginning and consult them or ask a trainer if you have any doubts.

Sample Day 1

732m
Continuous swim

WU: 5-minute swim with your choice of kicks and swims. or 200 mm strokes beast..etc Drills: Focus on how well you do the drills, not on how fast. Set #1 SWiM 100 Kick 100 Drill 100 Pull 100 Swim 100 Cool Down 200 kick or pull

Sample Day 1

0:30:00
Tag with the kids with Video Parkour

This is way to get the Vo2 !! fast twitch and my favor Parkour: Tag Tournament at Parkour Visions Gym
https://youtu.be/xtot7m0tuSM

Sample Day 2

0:20:00
30TSS
20 Min 28 Day Challenge HIIT Tuesday

Our 28-Day Flat Belly Challenge is a four-week ab workout that dares you to complete an intense twenty-minute workout every day for twenty-eight days. There are four HIIT workouts per week and three ab workouts. These workouts are meant to challenge your stamina with moves that increase your heart rate, as well as strengthen and toughen your core in just 28 days. You only get short 20-second rest periods, so you have to be ready to give it your best. This challenge will test your endurance and cardio health and help you build strong and steady abdominals.

Get on board with this ab workout challenge and work for the six pack you’ve always dreamed of. The 28-Day Flat Belly Challenge starts now!

What You’ll Need: A gym mat, a gym timer (Gymboss is a free to download app), and a set of light to medium dumbbells (5 lb – 10 lb)

What to Do: Each day, you’ll have five moves assigned. Perform each move for forty seconds, then rest for twenty. Complete all moves and repeat for a total of four rounds.

To avoid injury, it’s important to perform the moves with correct form, landing softly on your joints and not straining yourself to the point of pain. At the end of this article, we’ve included videos on how to correctly perform each move in this challenge. Watch them before beginning and consult them or ask a trainer if you have any doubts.

Sample Day 3

0:20:00
30TSS
20 Min 28 Day Challenge HIIT Wedesday

Our 28-Day Flat Belly Challenge is a four-week ab workout that dares you to complete an intense twenty-minute workout every day for twenty-eight days. There are four HIIT workouts per week and three ab workouts. These workouts are meant to challenge your stamina with moves that increase your heart rate, as well as strengthen and toughen your core in just 28 days. You only get short 20-second rest periods, so you have to be ready to give it your best. This challenge will test your endurance and cardio health and help you build strong and steady abdominals.

Get on board with this ab workout challenge and work for the six pack you’ve always dreamed of. The 28-Day Flat Belly Challenge starts now!

What You’ll Need: A gym mat, a gym timer (Gymboss is a free to download app), and a set of light to medium dumbbells (5 lb – 10 lb)

What to Do: Each day, you’ll have five moves assigned. Perform each move for forty seconds, then rest for twenty. Complete all moves and repeat for a total of four rounds.

To avoid injury, it’s important to perform the moves with correct form, landing softly on your joints and not straining yourself to the point of pain. At the end of this article, we’ve included videos on how to correctly perform each move in this challenge. Watch them before beginning and consult them or ask a trainer if you have any doubts.

Sample Day 3

732m
Continuous swim

WU: 5-minute swim with your choice of kicks and swims. or 200 mm strokes beast..etc Drills: Focus on how well you do the drills, not on how fast. Set #1 SWiM 100 Kick 100 Drill 100 Pull 100 Swim 100 Cool Down 200 kick or pull

Sample Day 4

1:00:00
40TSS
How to improve Bike Handling with Videos

Bike handling is great start with my guys from GCN. https://youtu.be/EW1_TIs_6Tw

How to improve balance;
https://youtu.be/PweYjt6Yz9Q
How to ride on Hard rodes
https://youtu.be/bNb2BNt6iQ8
Water bottle Pick Up https://youtu.be/RTXCjuFqzk0

4 week Off Season Workout

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