I hope Joe won’t mind me posting this here, but I was browsing through the old Q&A’s on his website (which I highly advise everyone to do, I think I learn something new every time I re-read them) and I came across the excerpt. It was actually a response to a question by Zach Even-Esh, who contributes to this site and I thought it would be appropriate as a lot of guys here are getting ready or already in their off-seasons.
January ? Mid-May
Monday: Max-Effort Upper Body lifting
Tuesday: Max-Effort Lower Body lifting
Thursday: High Rep Upper body lifting or Dynamic Upper Body lifting (advanced)
Friday: Extra workout (full body) or Dynamic Lower Body lifting (advanced)
* Also, take into consideration that most of our athletes are active playing pick-up basketball games, racquetball, weekend lacrosse tournaments, etc.
End of May ? End of June
Monday: Max-Effort Upper Body lifting
Tuesday: Dynamic Warm-up, Mobility drills, Sprint technique, Tempo runs (linear)
Wednesday: Max-Effort Lower Body lifting
Thursday: High Rep Upper body lifting or Dynamic Upper Body lifting (advanced)
Friday: Dynamic Warm-up, Mobility drills, frequency drills, anaerobic conditioning (using football drills / agility drills)
July ? Mid-August
Monday, A.M. : Dynamic warm-up, mobility drills, anaerobic conditioning (linear)
Monday, P.M. : Max-Effort Upper Body lifting
Tuesday: Max-Effort Lower Body lifting (decrease volume & intensity)
Wednesday: Dynamic Warm-up, mobility drills, anaerobic conditioning (using football drills / agility drills)
Thursday: High Rep Upper body lifting or Dynamic Upper Body lifting (advanced)
Friday: Dynamic warm-up, Strongman conditioning
* At this time of year, most high schools participate in 7-on-7 passing camps during a couple of weekends. This adds more running/conditioning and neurological demand to the work week.
* Take 3-5 days completely off before the 1st day of training camp.
That’s obviously designed with football in mind, but can easily be adapted for any sport. This program is great for all athletes of any qualification and I can tell you first hand how much reading all of Joe’s stuff and applying it to my training has helped (to the tune of 20# of muscle mass and 3" on my vert since getting to college) my athletic performance.
Or check out his articles here on T-Nation. Simply put, this guy knows his shit and knows how it applies to the real-world training of athletes.
[/shameless plug]