General Fitness
Athletic Power & Speed — 8-Week Off-Season GPP
4-day off-season power block for field-sport athletes. Triphasic-style lower and upper power days (Olympic-lift derivatives, jumps, med-ball throws) plus two max-strength + GPP days (heavy compounds, carries, posterior chain). 8 weeks. Intermediate, commercial gym.
- Category
- General Fitness
- Length
- 8 weeks
- Frequency
- 4 days/week
- Est. session
- 50–70 min
Last updated: June 2026
About this program
An off-season general physical preparation block for intermediate field-sport athletes who need to come back faster, more explosive, and more durable than they left. Four sessions per week pair power expression with a max-strength base: a triphasic-style lower power day (hang clean, tempo squat, jump squats, box jumps), an upper power day (push press, speed bench, ballistic med-ball throws), a lower strength + posterior-chain GPP day (trap-bar deadlift, carries, unilateral work), and a heavy upper strength day.
This is built for the athlete who has a strength base but wants to convert it to on-field power during the off-season — soccer, rugby, basketball, combat sports, and general field-sport players between competitive seasons. It is NOT a sport-skill program, a peaking block, or for true novices who still lack a 1.5×-bodyweight squat; build that base first on a linear program.
The periodization follows the triphasic model (Cal Dietz) layered over a general off-season GPP structure: an eccentric/accumulation emphasis builds tissue tolerance and the strength reservoir, an intensification phase shifts to maximal concentric intent, and a short realization phase expresses peak power before a deload-and-test week. Explosive work is always placed first in the session on a fresh CNS — quality, not fatigue, drives adaptation. Loaded carries and posterior-chain work provide the GPP base that keeps athletes healthy through a long season.
General Fitness · 8 weeks · 4 days/week
Start to finish
- Frequency
- 4 days/week
- Per session
- 50–70 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- 4-day off-season power block for field-sport athletes.
- 02The commitment
- A steady four-plus days a week
- 03The arc
- 8 weeks, 4 phases that build and reset
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
8 weeks across 4 phases — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–362Intensity
Phase 1 · Accumulation
Eccentric Accumulation
Build tissue tolerance and the strength base with tempo eccentrics. Power work submaximal, teaching speed.
- Weeks 4–682Intensity
Phase 2 · Intensification
Concentric Intensification
Shift to maximal concentric intent. Heavier compounds, tighter reps, harder plyometrics.
- Weeks 7–792Intensity
Phase 3 · Peak
Power Realization
Express peak power. Lowest strength volume, highest plyometric/ballistic intent.
- Weeks 8–888Intensity
Phase 4 · Testing
Deload & Test
Shed fatigue, then retest a few key power and strength markers to set the next block.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
Why your coach builds it this way
An off-season general physical preparation block for intermediate field-sport athletes who need to come back faster, more explosive, and more durable than they left. Four sessions per week pair power expression with a max-strength base: a triphasic-style lower power day (hang clean, tempo squat, jump squats, box jumps), an upper power day (push press, speed bench, ballistic med-ball throws), a lower strength + posterior-chain GPP day (trap-bar deadlift, carries, unilateral work), and a heavy upper strength day.
This is built for the athlete who has a strength base but wants to convert it to on-field power during the off-season — soccer, rugby, basketball, combat sports, and general field-sport players between competitive seasons. It is NOT a sport-skill program, a peaking block, or for true novices who still lack a 1.5×-bodyweight squat; build that base first on a linear program.
The periodization follows the triphasic model (Cal Dietz) layered over a general off-season GPP structure: an eccentric/accumulation emphasis builds tissue tolerance and the strength reservoir, an intensification phase shifts to maximal concentric intent, and a short realization phase expresses peak power before a deload-and-test week. Explosive work is always placed first in the session on a fresh CNS — quality, not fatigue, drives adaptation. Loaded carries and posterior-chain work provide the GPP base that keeps athletes healthy through a long season.
The principles behind it
Common questions
The facts most people check before they commit a block to it.
01How long is the Athletic Power & Speed — 8-Week Off-Season GPP program?
Athletic Power & Speed — 8-Week Off-Season GPP runs 8 weeks at 4 days a week, structured into 4 phases so the load builds and resets on schedule. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is Athletic Power & Speed — 8-Week Off-Season GPP for?
4-day off-season power block for field-sport athletes. It sits in the General Fitness category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does Athletic Power & Speed — 8-Week Off-Season GPP progress over the weeks?
It opens with eccentric Accumulation and finishes with deload & Test. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust Athletic Power & Speed — 8-Week Off-Season GPP to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
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Aleks · Coach
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