6-Week Off-Season Training Plan

Show up to camp
already in shape.

A 6-week conditioning program for team sport athletes, built on the same high and low training structure used by elite sprint and performance coaches. All you need is a field and cones.

6Weeks
2–3Days / Week
0Equipment Needed

What you get

Most off-season conditioning is just running kids into the ground. This is built differently. It builds your aerobic engine first, then turns it into game speed, so you arrive at pre-season ready to compete instead of trying to survive the first two weeks.

The 6-week progression
1
2
3
4
5
6
Build the engine Game speed · taper
  • 01 A real warmup that protects youThe same movement prep and plyometric ramp used at the highest levels, so you train hard without breaking down.
  • 02 Hard days hard, easy days easyNo gray-zone grinding. Every session has a clear job, which is how you actually get faster and recover.
  • 03 Conditioning that looks like your sportRepeat sprints, change of direction, and game-speed work that transfers straight to the field.
  • 04 Built to fit a busy off-seasonTwo required sessions a week with an optional third. Field and cones only. No gym required.
Get the program

Download the
6-week plan

Click below to grab your details and download the full program. Walk into pre-season ready to compete.

Download The Program
Built for athletes, parents, and coaches who are serious about the off-season.
Ready for more than conditioning?

Get faster and
stronger with us

Conditioning builds the engine. Getting stronger, more powerful, and faster on the field is what we coach every day. If you want to train like the athletes who show up to camp ahead of everyone else, start here.

Offer 1 · 7-Day Trial

Train with us for a week

Coached sessions, a real plan, and an environment built to make athletes better. Feel the difference in seven days.

Offer 2 · Assessment

Speed and power assessment

Find out exactly where you stand. We measure how you accelerate, jump, and produce force, then show you where to get faster.

Start Your 7-Day Trial Mention this program and we'll book your speed and power assessment too.

Coached, not generated

Written by a strength coach with a master's degree and the CSCS credential, currently completing a PhD in sport and human performance.

Backed by the research

The structure draws on established methods for speed, power, and energy system development, not fitness trends or guesswork.

Built for the DMV

From Prepare for Performance in Rockville, Maryland, where we train team sport athletes across Montgomery County and the wider DMV.

Prepare for Performance
Built to perform. Built to last.