The Off-Season

Emily —  August 9, 2013 — 4 Comments

It’s official.  The countdown to competing for nationals has begun…it’s 10 weeks away!  Goals have been set and expectations are high.  We even have one Miss Fit going for full badass status with the hopes of setting a national record. (Technically, she set it already, but it wasn’t official since we were at a regional meet).

Needless to say, things are about to get serious.  Training intensity will increase, rest and recovery will be emphasized, and diets will be adjusted.

But what have we been doing since our last meet up until now? Lots. In and out of the gym.  In general, we’ve been spending slightly less time in the gym due to vacations, warm weather outdoor activities and the general chaos of summer.  We’ve enjoyed taking a little more time to “play” which is always important and definitely warranted following our last round of heavy training.  Don’t get us wrong…we haven’t been slacking.  Training year-round is important to us and we’ve still been getting in workouts 2-3 times a week.

Our program was altered in the “off-season” with reps increasing, weights decreasing, and the addition of more accessory work and conditioning.  When doing the power lifts, the emphasis has been put on form and increasing joint stability.  All of these adjustments are intentional and will allow us to put bigger numbers on the bar come October.

The workout format is similarly organized to meet-specific training with 4 basic workouts: upper body day, two lower body days and an active recovery day, which we call our “strong girl” day.  Our warm-ups always include: foam rolling, dynamic stretching, inverted rows on rings, farmer carries with weights and glute-hamstring raises.



Below are examples of each type of workout:



Push-ups 8-12 reps x 4 sets

Band assisted pull ups with 3 second hold 3-5 reps x 4 sets

One-armed dumbbell row 10-12 reps x 4 sets

Accessory work: tricep kickdowns, hammer curls/weighted rope, band pull aparts, overhead bar twists

Conditioning: Rope Tabata (20 seconds of rope slamming with 40 second rest x4)




Deadlifts 3 warm-up sets of 3-5 reps

12 single reps x 1 set @ around 70% max weight

Reverse lunges with weights 8-10 reps x 4 sets

Glute-hamstring raises (holding a weight or using a resistance band) 10-12 reps x 4 sets

Accessory work: side planks on back extension machine, moving planks with chain, planks on yoga ball drawing “ABCs”

Conditioning: Prowler push





Squats 3 warm up sets of 3-5 reps

Pause squats (5-second hold at the bottom) 5 reps x 5 sets @ 50-60% max weight

Step-ups with weights 12 reps x 4 sets

Glute bridges with chain 12 reps x 4 sets (30 second rest between sets)

Accessory work: “Nut crackers” 50 reps x 1 set (glute exercise on 45 degree back raise stand)



Turkish Get-ups with weight 3 each side x 4 sets

Kettlebell swings 10-12 reps x 4 sets

Goblet squats with weight 10-12 reps x 4 sets

Optional conditioning: Sled drag or Prowler push (3-4x if heavily weighted, 6-8x if lighter


So that’s some insight into how we’ve been training in the last few months.  But… off-season is over.  With the national meet in October, it’s GAME ON!






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4 responses to The Off-Season

  1. Great article! Thanks. Can’t wait to see the results! Your team is a huge inspiration for our team of 30-40 somethings training in Michigan.

  2. Great set of training workouts there.

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