[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347533-105":59,"doc-detail-347533-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","strength-systems-off-season-program","Strength Systems - Off-Season Program","","Off-season program guidance from Strength Systems, led by the Head of Rehab & Performance, focused on taking athletes through a structured season-by-season pathway. The program integrates speed training, athletic development, nutrition, mental skills, and recovery to achieve target outcomes at each point in the year. It outlines progression across weeks 2–3 (range of motion, low-moderate load, recovery and injury assessment), weeks 4–8 (address weaknesses and build hypertrophy/strength), and weeks 9–16 (highly individualized specificity, balanced gym and running volumes, and intensity peak as running increases).",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/strength-systems-off-season-program/347533/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/strength-systems-off-season-program/347533.png","ImageObject",300,407,{"name":92,"@type":93},"McGucket","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-09-26","2026-09-22",true,{"@type":102,"interactionType":103,"userInteractionCount":81},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What is the main purpose of the Strength Systems off-season program?","Question",{"text":112,"@type":113},"To help athletes progress through the off-season with an integrated performance approach—combining training, nutrition, mental skills, and recovery—so they reach desired outcomes for the season ahead.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How does the program structure training across weeks 2–3?",{"text":117,"@type":113},"Weeks 2–3 emphasizes full range of motion, low to moderate load (about 70%), recovery at both muscular and nervous system levels, and assessment and rehab of any injuries.",{"name":119,"@type":110,"acceptedAnswer":120},"What changes in Weeks 9–16 as running volume increases?",{"text":121,"@type":113},"The program keeps gym training volume moderate while running volume stays moderate, then as running volume increases it drops gym volume and peaks intensity using items like speed of bar movement, plyometrics, and throws.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},347533,1790096668,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":81,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":52,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":144},1236954412713,"https://us-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","YO U RULT IMATEO F FS EASO NP ROG RA M  \nD O N’ T FA L L I N T O TH E SA M E M I S TA KES Y O U HA VE MA D E  \nFO R TH E LA S T FE W S EA S O N S  \n+ BONUS $ 1 0 0 GIFT VOUCHER WHEN YOU V IS IT O U R FA C I L ITY  \nH A V E W E M E T ?  \nH I ,  \nI ' M  \nJ U Y  \nA T S T R E N G T H S YS T E M S , WE P R O V I D E:  \nSPORTS PHYSIOTHERAPY  \n STRENGTH & CONDITIONING  CONCUSSION MANAGEMENT  \nI ’ m the Head of Rehab & Performance at Strength Systems . Over the years , I have bee n res po ns i b le fo r ta k i ng 1 0 0 0 ' s of at h letes to t he i r d rea m  \noutcome - from commun ity ath letes return ing to p laying sport hav ing fu l l fa it h i n t he i r k nee post AC L , to t hose ma k i ng t he A l l Aust ra l ia n Squad oro pe n i ng t he batt i ng fo r t he i r co u nt ry .  \nAt Strength Systems , we do things a litt le different . We act as performance co ns u lta nts , w h ic h a l lows us to i nteg rate m u lt i p le leve rs of h ig h  \npe rfo r ma nce ( s peed t ra i n i ng , at h let ic deve lo p me nt gy m , n ut r it io n , me nta ls k i l ls , recove ry . . . ) i n o rde r to get t he des i red o utco me fo r t he po i nt of t he season / year that we ar e in .  \nThis isn ’ t easy to do , and it takes a team of us - a team that has a l l wor kedi n p rofess io na l o r e l ite s po rt . So , rest ass u red , yo u a re i n t he r ig ht ha ndsto assist you w ith your performance .  \nL E T ' S C O N N E C T !  \nIf we aren ' t friends yet, jump in and say hello!  \n@ STRENGTH_ SYSTEMS  \n@ JU Y_ PERFORMANCE REHAB  \nDM me an d let me know your favour ite number in this dow n load !  \nYouTube  \nLearn a litt le more of w hat we are about !  \nFREE Content  \nFind va luab le content on our website to kickstart your performance journey !  \nDrop in  \nCome say hi and have a yarn w ith us !  \nN O W T O T H E O F F-S E S A O N  \nP R O G R A M  \nASK YOURSELF:  \nWhat would it mean to have the season of your dreams? What would it look like? What would it mean to you, your family & all those who have supported you along the way?  \nYou owe it to them to stick to this program.  \nDay in, day out.  \nPut in the 1%ers.  \nWake up early.  \nInvest in yourself.  \nYour dreams are within arms reach.  \nL E T’ S G E T C R A C K I N G  \nWEEKS 2-3:  \nHere, we are looking for full range of motion and low-moderate load (~70% is plenty). We are wanting to allow for recovery at both a muscular and a nervous system level, as well as assessing and rehabbing any injuries.  \nL E T’ S G E T C R A C K I N G  \nWEEKS 4-8:  \nNow, we are aiming to address your weaknesses from last year. Hopefully you have sat down with your coach and received feedback on your year ( if you haven’t definitely do).  \nGenerally, this is your only chance to chase hypertrophy and strength gains before the demands of running blunt your ability to  \nL E T’ S G E T C R A C K I N G  \nWEEKS 9-16:  \nThe last step is the hardest. This is where it gets SUPER specific to you and what you need to be addressing.  \nA general rule of thumb is that we keep the gym training volume ( e.g. sets/reps) at a moderate level while your running volume stays moderate.  \nAs the running volume continues to increase, we drop down the gym volume and peak the intensity ( e.g. speed of bar movement, plyometrics, throws etc).  \nG E T A L L Y O U R A N S W E R S T OE L I T E A T H L E T I C S M H E R E  \n\n| NEED MORE VALUE |  |\n| --- | --- |\n| HIGH PERFORMANCE INFORMATION SHEETS |  |\n| NUTRITION PRINCIPLES |  |\n| STRENGTH FOUDNATIONS FOR ENDURANCE |  |\n| BENEFITS OF COACHING FOR KIDS |  |\n| CONCUSSION SUPPLEMENTATION GUIDELINES |  |\n| PERFORMANCE RECOVERY BLUEPRINT |  |\n| ELITE ATHLETE BLUEPRINT |  |\n\nHere are our athletes results using the exact same system I am sharing with you in this document  \nL O O K I N G F O R M O R E ?  \nREADY TO DIVE IN?!  \nI f y o u ' r e d o n e w it h p l ay i n g b e l o w y o u rp ot e nt i a l a n d r e a dy t o b e c o m e a m at c h  \nw i n n e r , t h e n w e ' v e g ot y o u .  \nJOIN ","cbCaihGLGO1c2aiK","https://ap.wps.com/l/cbCaihGLGO1c2aiK","pdf",1746997,"English","# Off-Season Program Overview\n## Connect and Social Channels\n## Off-Season Program: Key Questions and Commitment\n## Weeks 2-3: Motion and Recovery\n## Weeks 4-8: Address Weaknesses\n## Weeks 9-16: Individual Specificity and Intensity Peak\n## Additional Resources and Athlete Results","[{\"question\":\"What is the main purpose of the Strength Systems off-season program?\",\"answer\":\"To help athletes progress through the off-season with an integrated performance approach—combining training, nutrition, mental skills, and recovery—so they reach desired outcomes for the season ahead.\"},{\"question\":\"How does the program structure training across weeks 2–3?\",\"answer\":\"Weeks 2–3 emphasizes full range of motion, low to moderate load (about 70%), recovery at both muscular and nervous system levels, and assessment and rehab of any injuries.\"},{\"question\":\"What changes in Weeks 9–16 as running volume increases?\",\"answer\":\"The program keeps gym training volume moderate while running volume stays moderate, then as running volume increases it drops gym volume and peaks intensity using items like speed of bar movement, plyometrics, and throws.\"}]","Strength Systems - Off-Season Program | PDF",1790067655,25]