At POW! Gym Chicago, we don’t guess—we coach. As the Chicago home of the Parisi Speed School, we use the most proven speed and velocity system in the U.S. Parisi built the blueprint: mechanics first, smart progressions, and results that hold up under pressure. Our coaches are formally trained in the principles from The Anatomy of Speed—acceleration posture, elastic strength, and multidirectional mechanics—so athletes move better before they move faster. Then we layer velocity work, strength, and power in a way that’s progressive, measurable, and safe. This isn’t random “speed work.” It’s a system that turns clean movement into real game speed.
Why we’re better (no fluff, just the system)
- Coach education that sticks: Certified Parisi coaching, ongoing labs, and film review—so cues are consistent and mechanics don’t get watered down.
- Movement quality → speed: We build posture–position–pattern first, then add power and velocity. Fewer bad reps, more transferable speed.
- Age-appropriate progressions: Loads, volumes, and plyos matched to training age—not a one-size-fits-all circuit.
- Measured, not guessed: Baseline testing and re-testing (accel splits, jump profile, COD), plus individualized targets so athletes see their progress.
- Elastic power done right: Resisted/assisted sprints, med-ball sequencing, and tendon-friendly plyos that respect tissue capacity.
- Durability baked in: Hip mobility, trunk control, and landing/braking drills reduce “speed leaks” and protect knees/hips over a full season.
- Position-specific transfer: Outfield drop-steps, angle sprints, and rotational power—speed that shows up when it’s a live ball, not just in a lane
Overview: This one-week off-season program is designed to help an intermediate outfielder build muscle (hypertrophy) while improving strength, power, and speed in preparation for the upcoming season. It incorporates daily hip mobility work for tight hips and integrates key concepts from Bill Parisi’s The Anatomy of Speed – including acceleration mechanics, elastic strength (reactive power), multidirectional movement, and tissue elasticity – into the training. During the fall off-season, training volume is higher to build a strength base and prep for later power development. Outfielders in particular need explosive sprint speed and strong arms for long throws, so this program emphasizes lower-body power, upper-body strength, and core stability. Each training day’s session begins with a thorough dynamic warm-up focusing on hip mobility. The schedule includes 5 training days, 1 active recovery day, and 1 full rest day. A comprehensive diet plan follows to support muscle gain and recovery, with high protein, ample carbohydrates, nutrient timing around workouts, and hydration strategies.
Weekly Training Schedule (Fall Off-Season)
Day 1: Lower-Body Strength & Acceleration Focus (Mon)
Focus: Build lower-body strength for powerful sprints and hitting, and practice acceleration mechanics for quicker first steps.
- Warm-Up & Hip Mobility:
- 5–10 minutes light cardio (jog or jump rope) then dynamic stretches.
- Hip-focused mobility: leg swings, hip circles, deep lunge stretches, 90/90 hip rotations, pigeon pose, glute bridges.
- Acceleration Drills (before lifting):
- 3×10-yard start sprints from a two-point stance (low forward lean, powerful push-off).
- 3×20-yard sled pushes or light resisted sprints (emphasize knee drive and arm action).
- 2×5 each leg wall acceleration marches (45° lean, crisp knee drive).
- Strength Training (Lower Body):
- Back Squat — 4×8 @ ~75% 1RM; rest ~2 min.
- Romanian Deadlift — 3×10 (moderate).
- Walking Lunges — 3×8 each leg (dumbbells).
- Accessory & Core:
- Standing Calf Raises — 3×12.
- Front Plank — 3×45s.
- Side-Lying Clamshells — 2×15 each side.
- Cool-Down:
- 5 min easy jog/walk, then static stretches (hip flexor, hamstrings, figure-4 glute).
- Light foam rolling for quads/hamstrings; hydrate and refuel.
Day 2: Upper-Body Strength & Multidirectional Agility (Tue)
- Warm-Up & Mobility:
- 5 min light cardio; arm circles, band pull-aparts, thoracic rotations; leg swings and groiners.
- Band dislocations/PVC passthroughs for shoulder mobility.
- Agility Footwork Drills:
- Agility Ladder (Icky Shuffle, lateral in/out, 90° hip rotation steps).
- Cone shuffles (3 cones, 5 yards apart) — 4× down-and-back.
- Reactive 5–10–5 shuttles — 3 reps; quick cuts, strong posture.
- Medicine Ball Power:
- Rotational Throws — 3×6 each side (explosive hips and trunk).
- Strength Training (Upper Body):
- Barbell Bench Press — 4×6–8 (heavy).
- One-Arm DB Row — 4×8 each arm.
- Overhead Press — 3×8.
- Pull-Ups/Lat Pulldown — 3×10.
- Accessory & Prehab:
- Face Pulls — 2×15; External Rotation band work — 2×15 each.
- Farmer’s Carries — 2×40 yd; Russian Twists — 2×20.
- Cool-Down:
- Cross-body shoulder, triceps, chest doorway, thread-the-needle; posterior capsule stretch.
Day 3: Active Recovery & Hip Mobility Emphasis (Wed)
- Active Recovery Cardio:
- 20–30 min low-intensity cardio (cycle, swim, brisk walk).
- Full-Body Mobility Circuit:
- Foam roll: quads, hamstrings, glutes, IT band (1–2 min each).
- Half-kneeling hip flexor stretch 3×30s/side; pigeon pose 2×30s/side.
- Seated 90/90 hip switches ×10; hamstring stretch 2×30s/side.
- Thoracic rotations ×5/side; chest/shoulder stretches; ankle mobility drills.
- Core & Stability (Light):
- Dead bugs 2×10; Bird-dogs 2×10/side; 1–2 max-duration front planks.
- Optional Flow:
- 10–15 min gentle yoga/dynamic stretching focusing on hips/spine.
- Recovery Focus:
- Hydrate well; prioritize sleep (7–8+ hours).
Day 4: Lower-Body Power, Plyometrics & Multidirectional Speed (Thu)
- Warm-Up:
- 5 min jog/jump rope; dynamic: high knees, butt kicks, carioca, lateral lunges.
- Hip mobility: world’s greatest stretch, cossack squat; quick pogos and 2×5 tuck jumps.
- Plyometrics (before lifting):
- Box Jumps — 3×5 (quick contacts, soft landings).
- Lateral Bounds — 3×5/side.
- Depth Jumps (12–18”) — 2×5 (only if ready).
- Multidirectional Speed Drills:
- T-Drill — 4 reps (sprint, shuffle, backpedal).
- Star Drill — 4 reps (reactive cone order).
- Reactive Ball Drop — 5 reps (catch before 2nd bounce).
- Flying Sprints — 2×30 yd (tall posture, quick stride).
- Strength Training (Power Emphasis):
- Trap Bar Deadlift — 4×6 @ 70–75% 1RM (fast concentric).
- Bulgarian Split Squat — 3×8/leg.
- Power Step-Ups — 2×6/leg.
- Nordic Ham Curls — 3×5 slow eccentrics.
- Accessory:
- Hip Thrusts — 2×12; Hanging Leg Raises — 2×15.
- Cool-Down:
- Long static stretches for quads/hamstrings/glutes/calves; foam roll as needed.
Day 5: Upper-Body Hypertrophy & Acceleration Mechanics (Fri)
- Warm-Up:
- 5 min jump rope/dynamic skipping; arm circles, band pull-aparts, scap push-ups; 2×10m buildups.
- Sprint Technique (Light):
- Wall drills — 2×5/leg high-knee drives.
- Falling starts — 3×10 yd (explode into first step).
- Short sprints — 2×15 yd @ ~90% (focus on form).
- Strength Training (Upper Hypertrophy):
- Incline DB Bench — 3×10.
- Seated Cable Row — 3×12.
- DB Lateral Raises — 3×12.
- Standing Cable Rotations — 3×10/side.
- EZ-Bar Curls — 3×10; Triceps Dips/Pressdowns — 3×12.
- Accessory/Prehab:
- YTWs — 2×10 each; Wrist flexion/extension — 2×15 each.
- Cool-Down:
- Triceps, chest, forearms, neck; light band shoulder stretches; 5-min easy spin optional.
Day 6: Multi-Directional Speed & Conditioning, Core Focus (Sat)
- Warm-Up:
- 10 min dynamic series (jog, high knees, shuffles, carioca), dynamic hip mobility; 2×20 yd buildups + 5 squat jumps.
- Outfielder Agility & Reaction Drills:
- Drop-Step Drill — 6 reps/side (open hips, sprint ~20 yd on cue).
- Partner Direction Reaction — 8–10 reps (cut left/right on cue).
- Ground Ball Charge — 5 reps (sprint forward, scoop, simulate crow-hop throw).
- Speed Endurance/Conditioning:
- Tempo Sprints — 6×60 yd @ ~80% (walk-back recoveries).
- Shuttle Conditioning — 4× (30 yd out/back + 60 yd out/back), 1–2 min rest.
- Optional: hill sprints or prowler pushes (6–8 short reps).
- Core Strength Circuit:
- Med Ball Slams — 3×10; Paloff Press — 2×10/side; Back Extensions — 2×15; Side Plank with Leg Lift — 2×8/side.
- Cool-Down:
- Walk to lower HR; stretch hips, hamstrings, calves, shoulders; foam roll. Rehydrate thoroughly.
Day 7: Rest & Recovery (Sun)
- Rest Day Mobility:
- 10–15 min gentle mobility for hips, lower back, shoulders (hip circles, child’s pose, reclined figure-4, hamstrings).
- Lifestyle & Hydration:
- Prioritize sleep and light movement (walk). Use foam roller or massage gun briefly on sore spots. Hydrate well.
- Reflection:
- Log weights, sprint quality, and tight areas. Prepare for next week’s progression.
Nutrition Plan for Hypertrophy & Recovery
A well-structured diet is as crucial as training to support muscle gain, fuel high-volume workouts, and aid recovery. Key goals for the off-season diet include: a small caloric surplus, high protein intake, ample carbohydrates, healthy fats, and smart nutrient timing (especially around workouts). Hydration is also critical for performance and recovery.
Nutritional Guidelines and Principles
- Total Calories & Macros: Aim for +300–500 kcal/day above maintenance. Approx. 50–55% carbs, 25–30% protein, 20–25% fat.
- Carbohydrates: Emphasize high-quality carbs (oats, rice, whole grains, potatoes, fruit, dairy) to fuel training and recovery.
- Protein: ~1.6–1.8 g/kg bodyweight/day. Distribute 25–40 g protein across 4–6 feedings to maximize muscle protein synthesis.
- Fats: ~20–30% of calories from healthy fats (olive oil, nuts, avocado, fatty fish).
- Nutrient Timing: Pre-workout carbs + moderate protein; post-workout 20–40 g protein + 60–120 g carbs within 30–60 minutes.
- Evening/Bedtime: Casein-rich snack (cottage cheese/Greek yogurt) to support overnight recovery.
- Meal Frequency: Eat every 3–4 hours (5–6 feedings) to sustain energy and growth.
- Hydration: 3–4+ liters/day. 17–20 oz water 2–3 h pre-ex; 7–10 oz every 10–20 min during; rehydrate aggressively post-session.
- Micronutrients: 5+ servings of colorful vegetables/fruit daily; include calcium- and iron-rich foods; add omega-3 sources.
- Supplements (Optional): Whey/plant protein, creatine monohydrate 5 g/day, vitamin D (if deficient), fish oil, caffeine as tolerated.
- Adjustments: Target ~0.5–1.0 lb/week gain; adjust calories if gaining too fast/slow; monitor energy and recovery.
Sample 7-Day Meal Plan (Day-by-Day)
Monday (Training: Lower + Acceleration in AM)
Breakfast (7:30 AM): 3 eggs + 3 egg whites with spinach/tomatoes; 1 cup oatmeal with banana & almonds; water.
Mid-Morning Snack: Greek yogurt with granola and mixed berries; water.
Lunch: Grilled chicken (6 oz), 1.5 cups brown rice, steamed veggies; apple; water.
Pre-Workout Snack: Banana + whey shake or 12 oz chocolate milk; sip water/sports drink.
Post-Workout: Recovery shake (whey, milk, berries, honey) + pretzels.
Dinner: Baked salmon (6 oz), quinoa with black beans, roasted asparagus & peppers; salad; water.
Evening Snack: Cottage cheese (1 cup) with peanut butter and pineapple; tea/water.
Tuesday (Training: Upper + Agility in afternoon)
Breakfast (7:00 AM): 2 slices whole-grain toast with almond butter/jam; 2 boiled eggs; 1 cup OJ; water.
Snack: Protein smoothie (whey, spinach, mango, almond milk) + walnuts; water.
Lunch: Turkey burger (6 oz) on whole-grain bun, sweet potato fries, Greek salad; water.
Pre-Workout: Cereal with milk + banana; water.
Post-Workout: 16 oz chocolate milk + whey scoop; small handful raisins.
Dinner: Beef stir-fry (8 oz) with mixed veg over 1.5 cups white rice; water.
Evening Snack: Casein shake or Greek yogurt with blueberries & honey; tea.
Wednesday (Active Recovery Day)
Breakfast (8:00 AM): Veggie omelet (3 eggs + 3 whites), 1 slice whole-grain toast, mixed fruit; water.
Snack: 2 rice cakes with hummus; string cheese; water.
Lunch: Tuna salad sandwich on whole-grain; leafy salad; orange; water.
Snack: Trail mix + small protein shake; tea/water.
Dinner: Grilled pork tenderloin (6 oz), baked potato (with Greek yogurt), green beans; applesauce; water.
Evening Snack: Kefir or drinkable yogurt + small banana; water.
Thursday (Training: Lower Power + Plyos in AM)
Breakfast (7:30 AM): Protein pancakes with strawberries & syrup; 2 turkey sausages; water.
Snack: Apple + peanut butter; optional protein energy ball; water.
Lunch: Burrito bowl: chicken (6 oz), black beans, corn, 1 cup rice, veggies, avocado; water.
Pre-Workout: Granola bar or fig bars + electrolytes; sports drink during.
Post-Workout: Whey isolate in coconut water + banana; pretzels.
Dinner: Whole wheat pasta (2 cups) with turkey meatballs and marinara; garlic bread; water.
Evening Snack: Cottage cheese parfait with cocoa, raspberries, almond slivers; water.
Friday (Training: Upper + Light Sprints in PM)
Breakfast (7:00 AM): Overnight oats with protein; pecans & peaches; 2 boiled eggs; water.
Snack: Whole-grain crackers with cheddar; grapes; water.
Lunch: Stir-fry tofu or chicken with veggies over 1.5 cups brown rice; water.
Pre-Workout: Coffee (optional) + PB&J sandwich; water.
During Training: Sip sports drink (optional).
Post-Workout Dinner (6:00 PM): Grilled steak (8 oz), mashed potato, mixed veggies; cottage cheese or milk; water/electrolytes.
Evening Snack: Orange or kiwi + protein brownie or chocolate milk; water.
Saturday (Training: Speed/Agility + Conditioning midday)
Breakfast (8:00 AM): Breakfast burrito (eggs/whites, veg, cheese, avocado) + 1 cup pineapple; water.
Snack: High-carb snack (e.g., oatmeal cookie) + protein shake; water.
Lunch (Post-Training): Tuna pasta salad (2 cups pasta, tuna, veg, olive oil & vinegar) + 1 cup melon; electrolytes.
Afternoon Snack: Smoothie (Greek yogurt, banana, spinach, pineapple) + trail mix; water.
Dinner: Homemade whole-grain pizza with chicken & veg; small Caesar salad; water.
Evening Snack: Casein pudding or milk + crackers with PB; tea/water.
Sunday (Rest Day)
Brunch (9:00 AM): Protein French toast (3 slices) topped with Greek yogurt & berries; turkey bacon; water.
Snack: Cottage cheese with peaches + pretzels; water.
Lunch: Spinach salad with shrimp/chicken, chickpeas, seeds, feta; whole-grain roll; water.
Snack: Beef jerky + apple + 1 tbsp peanut butter; water.
Dinner: Lean beef chili with beans and peppers; cornbread/crackers; water.
Evening Snack: Nighttime protein shake (milk + casein) or Greek yogurt with milk; water.
