Turn Short Off-Seasons Into Real Performance Gains

The KILO Sports Performance Course is designed for strength coaches and personal trainers working with team sport athletes navigating short off-seasons.

If you have 8-16 weeks to make a real impact, this course shows you exactly how to do it.

This is applied strength training performance, built around real constraints, real timelines, and real outcomes.

Inside, we walk you through a complete 12-week off-season system, showing you how to take the results from our Online Athlete Off-Season Assessment Course and properly periodize and program design for every athlete.

Approximate Time for Completion: 7 Hours

The Reality of the Off-Season

“Strength is the mother of all qualities.”

That idea drives everything inside this course.

Because when you zoom out, the data is clear:

• Strength is strongly correlated with sprint performance

• Strength improves jumping and change of direction

• Strength reduces injury risk and recovery time

• Strength enhances endurance through improved movement efficiency

If you only have a short off-season, you don’t have time to guess.
You need to prioritize what actually moves the needle.

This course shows you how.

What You’ll Learn

1. How to Design a Complete Off-Season System

You’ll learn how to structure a 12-week performance plan that:

• Builds work capacity first

• Transitions into targeted strength development

• Peaks with power and performance outputs

We break down the full progression from:

General Preparation (GPP)

• Anatomical Adaptations 

• Hypertrophy

• Maximal Strength

Specific Preparation (SPP)

• Maximal Strength

• Power 1

• Power 2

Every phase has a purpose. Every decision has a reason.

2. Periodization That Actually Fits Short Off-Seasons

Short timelines change everything.

You’ll learn how to:

• Sequence phases so each one potentiates the next

• Prioritize the highest-return qualities first

• Peak athletes at the exact right time before pre-season

This is not generic periodization. This is constraint-driven programming for real athletes.

3. Program Design at the Micro Level

Periodization gives you the roadmap. Program design builds the engine.

You’ll learn how to:

• Select the right training variables for each phase

• Manipulate volume, intensity, and load

• Create sessions that drive specific physiological outcomes

This is where most coaches fall short. This is where this course separates you.

4. How to Individualize Based on Assessment

This course is tightly integrated with the Athlete Off-Season Assessment Course.

Because without assessment, there is no true program design.

You’ll learn how to:

• Interpret relative strength scores

• Identify limiting factors 

• Adjust programming pathways accordingly

From there, we show you how to build:

• Preparatory Period 1 for low relative strength score

• Preparatory Period 2 for moderate relative strength score

• Preparatory Period 3 for high relative strength score

Adapt each preparatory period depending on range of motion and strength ratio limitations.

Every athlete gets a different roadmap based on what they actually need.

5. How to Progress From Hypertrophy → Strength → Power

You’ll understand exactly how to:

• Build structural capacity through hypertrophy

• Develop maximal strength with targeted biases

• Transition into power using the speed-strength continuum

And most importantly:

You’ll learn why each step is pivotal.

Because skipping steps is why most programs fail.

6. The Truth About “Sport-Specific Training” in the Off-Season

This course challenges one of the biggest misconceptions in the industry:

You don’t need to mimic sports actions in the weight room.

Team sport athletes already spend 8-9 months practicing their sport.

The off-season is your opportunity to:

• Build motor unit recruitment capacity

• Improve motor unit firing rate ability

• Develop qualities that cannot be trained on the field

These adaptations carry over directly when athletes return to play .

What This Course Includes

• Full breakdown of a 12-week off-season model

• Step-by-step explanation of each training phase

• Deep dive into program design and motor pattern selection

• Practical frameworks you can apply immediately

• Real coaching insights from the KILO system

Who This Course Is For

This course is built for:

• Strength coaches working with team sport athletes

• Personal trainers managing athletes in limited timeframes

• Coaches who want to move beyond generic programming

• Professionals who value structure, logic, and results

If you’re guessing during the off-season, this course will fix that.

How This Fits Into the KILO System

This course works best when paired with:

• Athlete Off-Season Assessment Course

Because:

Assessment drives decisions. Decisions drive outcomes.

Without it, you’re just programming in the dark.

The Bottom Line

The off-season is short.

You don’t have time to:

• Chase trends

• Overcomplicate programming

• Or waste phases on low-return work

You need a system that:

• Identifies the athlete’s limiting factors

• Builds strength with purpose

• Converts that strength into performance

That’s exactly what this course delivers.