The KILO Crew breaks down off-season sports performance training, including GPP, SPP, strength reserve, power development, hypertrophy, tissue tolerance, and why “sport-specific” training is often misused. A practical episode for coaches who want better principles behind their athlete programming.
0:00 Sports Performance Training1:19 Biggest programming mistakes with 8-12 week timelines2:40 GPP vs SPP explained (general vs specific preparation phases)8:54 Why just getting stronger isn't a complete off-season strategy12:59 Assessing a new athlete: what to look for before programming21:47 Strength reserve: what it is and why it matters27:59 When to convert strength into power (the 2x bodyweight squat standard)30:47 Does the strength standard apply to both male and female athletes?33:39 Tissue tolerance and joint integrity in off-season training36:31 When hypertrophy helps vs. when it becomes a distraction44:33 Why training volume must drop as the season approaches47:38 Why "sport-specific" training is often misused in the weight room51:08 Wrap-up / closing notes
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