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Todd Smith Head Strength Coach

Off Season Training

Off Season Training is the time of year when we try to enhance individual athletic performance. 

We have twelve weeks of voluntary workouts with the student-athletes on campus, and we use every bit of it.  This time of year is where we make the biggest impact on a student-athlete's upcoming season.  Movement training is the biggest component of this phase of training. 

Getting our guys to "pop" is what we are looking for.  Faster sprint/agility times and higher/quicker verticals are the performance tests that we try to improve the most.

The student-athletes are playing four to five times a week.  They movement train/lift four times a week and condition four times a week.  We spread that over all seven days each week.  A typical work week looks like this.

These times do not include the guys working on their individual games or just getting shots up.  In addition to all of the physical work the student-athletes are putting in, they still need to go to class.  Our morning work is done in two groups between 6am-10am. The student-athletes go to class from 10am-2pm.  Our afternoon work is done as a team between 2pm-5pm.

The workouts are split movement workouts.  Monday and Thursday workouts consist of hip extension/posterior chain movements and all push movements.  Tuesday and Friday workouts consist of Knee extension movements and all pull movements.  Monday conditioning is acceleration training and plyos.  Wednesday conditioning is a team work capacity circuit.  Friday conditioning is agility training and reaction drills.  Saturday conditioning is a metabolic day (hill runs, track workouts, etc). 

Movement Training Examples:

Lift Examples:

Monday                                               Tuesday                               Thursday                             Friday

Core                                                     Core                                     Core                                    Core

Clean Pull                                            Reverse Sled Drag               Snatch                                 Chain Front Squat

Hang Clean                                         Back Squat                            Sumo Deadlift                     SL Squat

Bench Press                                        Chin-Ups                               Band Bench Press               Inverted Row

SL Goodmorning/Press                        RDL/Upright Row                 DB Incline                            One Arm Row

Ring Dips/Push-Ups                            Split Squat FM Row              Glute-Ham Raise                 FM Pull

The intensity of the summer lifts is workouts high compared to the rest of the year.  80-90% 1RM on most lifts during all the workouts.  1-6 reps is the most common rep range during the summer off season period.  Rate of force production and ground reaction forces are the most important factors to becoming a better athlete.  Heavy lifts with the intent to explode on every rep is how we improve rate of force production and ground reaction forces.  We will test 1RM `s on squats, cleans, jerks, and bench.  We test max reps on chin-ups, dips, and box step-ups.

All the work we complete during the summer off-season makes our team more durable/injury free, faster and more athletic, but most of all it brings all of us together every day to be a better team.                                                                        

Marquette Golden Eagles Men's Basketball

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