off season

4 Keys to Start The Off-Season

Coaching
January 12, 2026•2 min read

For the majority of football athletes the off-season is beginning in the next few weeks. I know that is a harsh reality, however, only one team will end this year having achieved the ultimate goal of a state title.

For us at OTG our job is to help athletes hit next season in the best shape of their lives and perform at the highest level possible.

In order to do that we have to start the off-season the correct way.

Here are our 4 Keys to Start The Off-Season

1: Set Off-Season Goals

You can't hit a target you can’t see. Goal setting allows you to have an end result in mind. Ask yourself this…what areas did you lack in this year? Was it speed, strength, stamina, etc. Once you have defined that, put a metric to it and get to work!

2: Lock in Your Nutrition

Almost every athlete we have has a specific body weight goal in mind. We help athletes hit their goals by assigning macro goals that athletes should hit every day. Gaining, or losing weight, is easy with the right plan and the right mindset about it.

3: Go Through a Full GPP Phase

The GPP phase should help you recover from the season while getting you ready for the demands of your off-season. This means rehabbing nagging injuries, getting ready for serious weight lifting, and improving mobility.

4: Plan Out Your Training Schedule

You have to have a set schedule that allows you to attend all your training sessions so you can keep your progress consistent. Being on a set schedule will allow you to see the best results because you are not reacting week-week.

There you have it. The 4 keys you need to focus on as you start your off season.

If you are looking for a program that will make you a strong, fast, and physical athlete next year then The OTG is the place for you. Shoot us a DM and let’s get to work!


Rob founded OTG with a single mission: to bring an elite-level training environment to motivated athletes and adults over 35 who want more out of their training. Before opening OTG, Rob spent years coaching at the collegiate level and preparing NFL Combine athletes for the biggest moments of their careers. Having trained professionals in high-performance hubs like Chicago and Los Angeles, he realized that everyone—regardless of their background—deserves access to intentional programming and a team-like atmosphere that pushes them to grow. At OTG, Rob has recreated that same high-standard environment where people are coached to build real confidence, both in and out of the gym.

Rob Van Valkenburgh

Rob founded OTG with a single mission: to bring an elite-level training environment to motivated athletes and adults over 35 who want more out of their training. Before opening OTG, Rob spent years coaching at the collegiate level and preparing NFL Combine athletes for the biggest moments of their careers. Having trained professionals in high-performance hubs like Chicago and Los Angeles, he realized that everyone—regardless of their background—deserves access to intentional programming and a team-like atmosphere that pushes them to grow. At OTG, Rob has recreated that same high-standard environment where people are coached to build real confidence, both in and out of the gym.

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