Welcome to your off season strength plan! The goal here is to get strong and to bulletproof your body so you can stay injury free and race stronger and faster.

The plan is 12 weeks long and every 4th week you will return back to the first week of exercises. The goal is that by the time you get to every 4th week you are able to progress the exercises weather that be in the difficulty level or with the amount of weight you choose to use.

The 4th workout of the week will remain consistent throughout the 12 weeks. Its focus is core and accessory movements

We want you to "lift heavy" here but what that means is different for every athlete. First things first always choose a weight that allows you to complete the movement with perfect form. If you choose a weight that is too heavy and your form falls apart, that defeats the purpose.

So choose a weight/ resistance that is hard but doable. A good way to gauge if you picked the right weight will be that by the time you get to the 3rd set of the movement you feel like you have hit your max. If you felt like you could go a few more reps, that means its time to add more weight

When in doubt and especially in the beginning body weight is a great way to get started.