Welcome to the Off the Bench Project!

Brief Overview & Things to Note

Modules

Once you click Start, you will be prompted to follow through a thread of modules for each Training Phase.

Each Training Phase consists of 4-weeks of workouts (3 workout per week), and you will walk through each workout (Day 1, Day 2, and Day 3) by each individual exercise in the order that it should be completed.

Please Note: You must repeat exercises multiple times depending on the assigned number of Rounds (which can be found in the workout’s daily overview as well as the instructions underneath each individual exercise).

The same can be said for each training week. For example, once you complete Training Phase - Week 1, you must go back to the beginning to complete Week 2, and again for Weeks 3 & 4 before moving on to Training Phase 2 (and so forth).

Workouts

You will find that each workout has several blocks to it: Prep, Plyo, Main, & Accessory blocks (plus an “Extra-10” finisher block that is up to you - more on that below). For each block you are given a “set range” (i.e. 2-3 rounds, 3-6 rounds, 2-4 rounds, etc.) which is meant to give you some flexibility.  Whether that’s a time crunch or general fatigue, you can simply perform the minimum amount of rounds before moving on to the next block.  Or you can start in Phase 1 - for example - with 2 rounds of plyos each week before bumping that up to 3 rounds in Phase 2, etc.

The main thing here is that you record what you do each week and shoot for matching that effort (if not surpass it) the following week or phase.

“Extra-10”

These 10 minute “AMRAP” end-of-workout sets are meant to provide you with a little extra work for things that may not be as prioritized as other movements during the main blocks each day (think: “isolation” exercises).

They are also meant to give you a little more flexibility in your schedule.  If you are crunched for time or effort, then skip the Extra-10.  No worries at all!

Or you could also save all of your Extra-10’s and combine all of them into an extra workout each week! Think of it as a bit of an “active-rest” day where you just crush some arms, abs and calves and then call it a day.

“De-Loads”

Lastly, each phase will conclude with a “de-load” week (Weeks 4, 8, & 12) in order to give your body the chance to have a little rest if it needs, or to simply give you a little buffer in case life gets in the way over the next 12-weeks.  I find it helpful to attack these workouts with just as much effort as every other week & to show up ready to do the work rather than writing them off as “de-load weeks” that sometimes get a bad reputation for not mattering as much.  Oftentimes these weeks are also a good time to really focus on keeping your form crisp and practicing your movement skills without stressing out too much about hitting maximum performance numbers or setting PR’s.