GIBRALTAR OFFSEASON TRAINING ‘26
THis is where you can navigate to find basic information and outlines from the 6 week (12 session) offseason training program.
At the top of the page you will find the most recent session programming. below you will find additional information that has been shared, discussed, or posted.
2/27/26
12th session and final of this off season: Rescreen grip and seated toss. Workout is our final Split/unilateral workout with 3rd group including “FOCUS” exercise.
Workout 6.2: 3rounds x 10reps
GROUP 1
PULL TRX SA (NO ROTATION) ROWS
SQUAT DBL DB SPLIT SQUAT
ROTATIONS ALT OVERHEAD SLAM (6LBS)
-
GROUP 2
STEP TALL STEP UPS
CARDIO ECHO 1/3’s LO (.33mi in UNDER 60sec)
ANTI/ROT SA KB LEG RAISE
-
GROUP 3
HINGE BENCH SL RDL w/KB (DOUBLE GRIP)
PUSH SA DB BENCH PRESS
FOCUS/GRIP REVERSE PULLUPS, ASSISTED PULL UP OR KNEE UPS
-
3/2/26
11th session, 6th Bilateral workout. Continued practice of basic patterns and development of loaded exercises, continued three group 3x10 workout and grip “FOCUS” exercise.
Workout 6.1: 3rounds x 10reps
GROUP 1
PULL INVERTED ROWS
SQUAT DB GOBLET SQUAT
ROTATIONS R/L WALL TOSS (4LBS)
GROUP 2
LUNGE LAT LUNGE ALT W/ KB SWITCH
CARDIO ECHO 1/3’s (.33mi in UNDER 60sec)
ANTI/ROT PALOFF CABLE PRESS
GROUP 3
HINGE KB DB RDL
PUSH TRX PUSH UPS OR BENCH PUSH UPS
FOCUS/GRIP REVERSE PULL UPS OR BAR HANG
2/27/26
10th session: Split/unilateral workout. Continued basic split movement patterns including mass with unilateral variations AND 3rd group including “FOCUS” exercise.
Workout 5.2: 3rounds x 10reps
GROUP 1
PULL TRX SA ARCHER ROWS
SQUAT DBL DB SPLIT SQUAT
ROTATIONS ALT OVERHEAD SLAM (6LBS)
GROUP 2
STEP TALL STEP UPS
CARDIO ECHO 1/3’s LO (.33mi in UNDER 60sec)
ANTI/ROT KB LEG RAISE
GROUP 3
HINGE BENCH SL RDL w/KB (DOUBLE GRIP)
PUSH SA DB BENCH PRESS
FOCUS/GRIP BAR HANG VARIATION (REVERSE PULLUPS) OR KNEE UPS
2/23/26
9th session, 5th Bilateral workout. Birddog continues to be a part of warm up and cool down.
Continued practice of basic patterns and development of loaded exercises, continued three group 3x10 workout and grip “FOCUS” exercise.
Workout 5.1: 3rounds x 10reps
GROUP 1
PULL TRX ROWS
SQUAT DB GOBLET SUMO SQUAT
ROTATIONS R/L WALL TOSS (4LBS)
GROUP 2
LUNGE LAT LUNGE W/ KB
CARDIO ECHO 1/3’s (.33mi in UNDER 60sec)
ANTI/ROT PALOFF CABLE PRESS
GROUP 3
HINGE DBL DB RDL
PUSH TRX PUSH UPS OR BENCH PUSH UPS
FOCUS/GRIP REVERSE PULL UPS OR BAR HANG
2/20/26
8th session: Split/unilateral workout. ADDED BIRD DOG TO WARM UP AND COOLDOWN
Cont. intro to basic split movement patterns including adding mass to unilateral variations with 3rd group including “FOCUS” exercise.
Workout 4.2: 3rounds x 10reps
GROUP 1
PULL TRX SA ROWS
SQUAT DBL DB SPLIT SQUAT
ROTATIONS R/L WALL CHOP PASS (4LBS)
GROUP 2
STEP LAT STEP W/ KB RACKED
CARDIO ECHO 1/3’s LO (.33mi in UNDER 60sec)
ANTI/ROT PALOFF VERTICAL (UP/DOWN) CABLE
GROUP 3
HINGE BENCH SL/SA RDL w/KB
PUSH LANDMINE PRESS
FOCUS/GRIP BAR HANG OR KNEE UPS
2/16/26
7th session, 4th Bilateral workout. ADDED BIRD DOG TO WARM UP AND COOLDOWN
Continued practice of basic movement patterns continued development of loaded exercises, FIRST week of three group 3x10 workout and introduction of “FOCUS” exercise.
Workout 4.1: 3rounds x 10reps
GROUP 1
PULL TRX ROWS
SQUAT DBL DB RACKED SQUAT TO BENCH
ROTATIONS R/L WALL CHEST PASS (4LBS)
GROUP 2
LUNGE FORWARD LUNGE W/ KB RACKED
CARDIO ECHO 1/3’s (.33mi in UNDER 60sec)
ANTI/ROT PALOFF CABLE PRESS
GROUP 3
HINGE BENCH RDL w/ KB
PUSH PUSH UP (feet elevated, bench or low)
FOCUS/GRIP BAR HANG OR HANGING KNEE RAISE
2/13/26
6th session, Split/unilateral workout. ADDING BIRD DOG TO WARM UP AND COOLDOWN
Cont. intro to basic split movement patterns including adding mass to unilateral variations.
Workout 3.2: 3rounds x 10reps
GROUP 1
SA PULL SA TRX ROWS
SPLIT SQUAT KB CL LOADED SPLIT SQUAT
ROTATIONS WALL TOSS (4LBS)
CARDIO ECHO 1/3’s LO
GROUP 2
STEPS LAT BENCH STEP UPS w/DB
ANTI/ROT DEAD BUG
SPLIT HINGE SL BENCH RDL
SA PUSH SA OH PRESS
GROUP 3/FOCUS/FINISHER
3 rounds of 5 reps
Overhead slamball slams & low squat jumps
2/9/26
Fifth session, third Bilateral workout.
ADDING BIRD DOG TO WARM UP AND COOLDOWN
Continued practice of basic movement patterns continued development of loaded exercises, 2 group 3x10 workout and introduction of third set/finishing exercise.
Workout 3.1: 3rounds x 10reps
GROUP 1
PULL TRX ROWS
SQUAT PROGRESSIVE GOBLET SQUAT TO BENCH w/ DB OR KB (record #
ROTATIONS R/L WALL CHEST PASS (4LBS)
CARDIO ECHO 1/3’s
GROUP 2
LUNGE FORWARD LUNGE W/ DB
ANTI/ROT PALOFF CABLE PRESS
HINGE BENCH RDL w/ KB
PUSH DOUBLE DB PRESS (record #)
GROUP 3/FOCUS/FINISHER
MINI TABATA: TWO GROUPS/ 2 ROUNDS OF 20/10 (4 TOTAL)
-PUSH UPS
-ECHO LEGS ONLY (LO) *mod / availability
PLEASE make sure to have 1st SCREENING completed: Seated Chest pass (8lbs or 6lbs) and Grip test R/L
2/6/26
4th session, Split/unilateral workout.
Cont. intro to basic split movement patterns including adding mass to unilateral variations.
Final Baseline collection of 1st SCREENING: Seated Chest pass (8lbs or 6lbs) and grip strength
Workout 2.2: 3rounds x 10reps
GROUP 1
SA PULL SA TRX ROWS
SPLIT SQUAT LOADED SPLIT SQUAT
ROTATIONS WALL TOSS (4LBS)
CARDIO ECHO 1/3’s LO
GROUP 2
STEPS LAT BENCH STEP UPS
ANTI/ROT BEAR POSITION BIRD DOG
SPLIT HINGE SL BENCH RDL
SA PUSH DB OVERHEAD SEESAW PRESS
2/2/26
Third session, second Bilateral workout.
Continued practice of basic movement patterns, 2 group 3x10 workout, introduction of loaded exercises with focus on joint stability and torso contol.
make sure to have 1st SCREENING completed: Seated Chest pass (8lbs or 6lbs) and Grip test
Workout 2.1: 3rounds x 10reps
GROUP 1
PULL TRX ROWS
SQUAT GOBLET SQUAT TO BENCH w/ DB OR KB
ROTATIONS FACING R/L WALL PASS (4LBS)
CARDIO ECHO 1/3’s
GROUP 2
LUNGE FORWARD LUNGE
ANTI/ROT BIRD DOG
HINGE BENCH RDL w/ KB
PUSH PUSH UPS (BAR OR BENCH)
1/30/26
2nd session, Split/unilateral workout.
Cont. intro to basic movement patterns including unilateral variations
Finish Baseline collection of 1st SCREENING: Seated Chest pass (8lbs or 6lbs)
Workout 1.2: 3rounds x 10reps
GROUP 1
SA PULL SA TRX ROWS
SPLIT SQUAT STANDARD SPLIT SQUAT
ROTATIONS WALL TOSS (4LBS)
CARDIO ECHO 1/3’s LO
GROUP 2
STEPS LAT BENCH STEP UPS
ANTI/ROT BIRD DOG
SPLIT HINGE SL BENCH RDL
SA PUSH SA DB OHP
1/26/26
First session, Bilateral workout.
Intro to movement basic patterns, basic 2 group 3x10 workout, recording baseline screens to compare later.
1st SCREENING: Seated Chest pass (8lbs or 6lbs)
Workout 1.1: 3rounds x 10reps
GROUP 1
PULL TRX ROWS
SQUAT TO BENCH
ROTATIONS MASON HITS (4LBS)
CARDIO ECHO 1/3’s
GROUP 2
LUNGE REVERSE LUNGES
ANTI/ROT BIRD DOG
HINGE BENCH RDL
PUSH PUSH UPS
