The off season is the best time to focus on building strength as the stress of collisions and running in games and training is removed.

3 to 5 exercises for 3 to 5 sets of 3 to 5 reps, for example:

Session 1:

Squat – 3 sets of 5

Bench Press – 3 sets of 5

Deadlift – 3 sets of 3

Session 2:Powerclean – 5 sets of 3

Squat – 3 sets of 5

Push Press – 3 sets of 3

Weighted Chin ups – 3 sets of 5

Exercises used should be compound movements (involving more than one joint e.g. hip, knee and ankle in a squat) using free weights. Add enough weight that the last rep of the last set is a struggle but does not ruin your form. If you train 2 or 3 times in one week you will be able to cover each of the 6 movement patterns.