Off-Season Program

Strength · Speed · Fuel

We win in the off-season. Show up, stack bricks, and chase the standard — in the weight room, on the track, and at the dinner table. Pride. Hustle. Desire.

01The Off-Season, Four Phases

Our year is built to peak in November. Each phase has a job. The 36-week Triphasic program is the engine that runs through all four.

Phase 1

Recovery & Foundation

Heal up from the season, own the GOAT warm-up, rebuild work capacity and clean technique. Movement before max.

Post-season → early winter

Phase 2

Winter Max Strength

Get strong. Heavy eccentrics and isometrics — build the raw strength every explosive trait is built on.

Winter (Jan–Mar)

Phase 3

Spring Power

Turn strength into power. Explosive concentrics, transfer complexes, and triphasic peaking. Strength → speed.

Spring (Apr–May)

Phase 4

Summer Speed & Camp Prep

Sharpen speed and agility, maintain strength, and get football-ready for team camp and Week 1.

Summer (Jun–Aug)

02Lifting — Triphasic 36-Week

Every dynamic movement has three phases — eccentric (absorb), isometric (stabilize), concentric (produce). We train each one on purpose. Turn On → Train → Transfer.

The rhythm

Monday · 75 min

Lower-body focus.

Wednesday · 75 min

Upper-body focus.

Friday · 43 min

Power & conditioning.

The rules

GOAT warm-up every session — brain-based activation, RPR, eye/foot integration. Non-negotiable, no exceptions.
Load by feel (RPE 6–9) off your 3–5 rep maxes. Beginners live at 6–7; earn 8–9 with perfect form. No true 1-rep maxes.
Respect the tempo — slow, controlled lowers (4–6 sec) and long isometric holds are the point, not a suggestion.
Deload every 6th week — back off volume, sharpen technique, let the body adapt. That's when you grow.
Spotters on everything heavy. Technique first, always.

The full 36-week program is your Triphasic workbook in the Rooski OS — the source this page is built from.

03Speed & Agility

Strength gives you the engine — speed work teaches you to use it. Three focused days a week.

Monday

Acceleration & starts — the first 10 yards win games.

Tuesday

Change of direction & agility — plant, cut, explode.

Thursday

Top-end speed & mechanics — long-speed and clean strides.

Every rep gets recorded, ranked, and published — you race the clock and the board. Times don't lie.

04Testing & The Strength Club

We test every 6–9 weeks. Your combined Squat + Clean + Bench puts you in a club — everybody can see where they stand and where they're climbing.

Strength Club — the ladder

1200 ClubRare air. Brickie history — nobody's crossed it yet.0

1100 ClubDifference-maker. Aiden Kasch — 1,195, knocking on 1200.1

1000 ClubElite. Plays a role on Friday night.2

900 ClubStarter-level strength. Trusted in the trenches.5

800 ClubFoundational. Baseline for this team.10

BuilderUnder 800 — on the journey. Climbing time.~30+

What we test

Strength: Back Squat · Power Clean · Bench (3–5 rep max, converted — never a true 1-rep max)
Speed & explosion: 40-yard dash · Pro-Agility (5-10-5) · Vertical jump · Broad jump · Fly sprints (mph)

Club counts as of the 4/24 test. Numbers move every testing cycle — climb.

4BMy Goals — set 'em, chase 'em

Pick a lift or test, put your number now and where you're headed, and track it every cycle. A goal you write down is a goal you attack.

🔒 Your goals save on your device only — nobody else sees them. This is your board.

Lift / test

Now

Goal

By (optional)

For times (40, pro-agility) just enter the seconds — lower is the goal, we track it right.

05Top of the Board

The best in each category. Get your name up here.

Total (Sq+Cl+Bn)

Aiden Kasch — 1,195
Ryder Wacasey — 1,020
Vontrell Jones — 950
Justin Eck — 915
Aleks Tatum — 850

Squat

Aiden Kasch — 500
Justin Eck / Ryder Wacasey — 425
Vontrell Jones — 405
Chase Wieneke — 395
Tyler Geib / Stiles De Carlo — 385

Bench

Aiden Kasch — 360
Ryder Wacasey — 355
Vontrell Jones — 285
Brenton Thompson — 265
Aleks Tatum — 250

Power Clean

Aiden Kasch — 335
Justin Eck — 265
Vontrell Jones — 260
Ryder Wacasey — 240
Miles White — 225

40-Yard Dash

Aiden Kasch — 4.65
Vontrell Jones — 4.72
Aleks Tatum — 4.88

Pro-Agility

Aleks Tatum — 4.29
Noah Degnan — 4.32
Aiden Kasch — 4.44

Vertical

Aiden Kasch — 35.5"
Vontrell Jones — 32.7"
Aleks Tatum — 23.8"

Broad Jump

Aiden Kasch — 9'03"
Noah Degnan — 8'09"
Bryce Tolliver — 8'08"

This board is drawn from your Rooski OS strength files — the Team Strength Master and test board are the source of truth. Update them and this page refreshes to match.

Sourced from your 4/24 test board in the Rooski OS. Numbers move every testing cycle — climb.

06Nutrition & Hydration

Straight from the Zero Hour Guide: your workout is 20% of the result — your diet is 80%. Eat for nutrition, not taste. Eat to your goal.

🍽️ Open the Brickie Fuel meal planner → 🛌 Daily check-in & hydration →

Eat to your goal

Goal	Calories / day	Protein / day
Gain weight	4,000–6,000 (you'll need to "drink" some)	200 g
Maintain	2,500–3,000 (by bodyweight)	150 g
Lose weight	2,000	100 g

Dial it in by bodyweight: Maintain 18–20 cal/lb · Gain 20–25 cal/lb · Lose 15–18 cal/lb. Protein stays 0.8–1 g per lb every day — keep it high even when losing so you hold your muscle.

Foods to eat

ProteinGreek yogurt, cottage cheese, eggs, whey protein, grilled meats (fish, turkey, beef, chicken, steak), tuna, beans (not refried), jerky, nuts.

Good fatsMilk, peanut butter, cheese, avocado, hummus, butter, milk & protein shakes.

Good carbsOatmeal & oats, fruit, brown rice, sweet potatoes, whole-wheat bread.

Bad carbsSoda, candy, white bread — cut them.

What not to eat

Fried anything · chips · cookies & sweets · Chex mix / snack foods · lots of white bread.
Water is your drink — nothing else unless it's right after a workout.
No alcohol. No drugs — pills or drinks.

Pitfall — energy drinks & pre-workout powders: mega-doses of caffeine are counterproductive. A little (3–6 mg/kg) can help a workout; a lot (9–13 mg/kg) just brings jitters, anxiety, and nausea with no extra gain. And the sugar — or the artificial sweeteners — wrecks your blood sugar and piles on junk calories that undo your work. Skip them.

Hydration

Water all day — about half your bodyweight in ounces, more when it's hot or a two-a-day.
Pale-yellow pee = good. Dark = catch up. Drink before you're thirsty; add salt/electrolytes on hot days.

Game & practice day

When	Eat / Drink
3–4 hrs before	Full meal: carbs + protein (chicken + rice + fruit; pasta; a big sandwich).
~1 hr before	Light carb snack — banana, granola bar, toast + honey. Keep sipping water.
Within 60 min after	Protein + carbs to recover: chocolate milk, PB&J, shake + fruit, then a real meal.

The MUSTS

Eat several times a day — even if you're losing weight.
Eat for nutrition, not taste.
Sleep 8–10 hours. Muscle grows when you sleep — lack of it kills your gains.
Eat or drink nothing that won't help you reach your goal.

Making weight the healthy way: never crash-diet, skip meals, or dehydrate to hit a number. If you're stressed about weight, or you have an allergy or a medical concern, talk to a coach, your parents, and Athletic Trainer Mark Leto — we want you fueled and healthy, not running on empty.

This mirrors your Zero Hour Guide — the source of truth for the program's nutrition.

07Pride Points — Show Up, Get Rewarded

Every lift, session, and workout you show up for earns points — and points decide jersey numbers, new helmets and pads, gear, and first pick of duties. Commitment, tracked fairly, regardless of talent.

Every session feeds straight into your Pride Point system.

Hobart Brickies Football · Work! Work! Work! · #AllMyLife — This is a coaching guide, not medical advice. For injuries, allergies, or medical/eating concerns, talk to the athletic trainer, your doctor, and your parents.