Lync Performance
Football , Soccer
Coach
Lync Active Lync
4 week Strength programme for football players including a testing week before and after the main programme.
This beginner programme will lay the foundations and prepare the body for more intense and sport specific training further down the line.
Target Audience:
Football Players who want to get strong to improve their on pitch performance but don't have much experience in the gym or who want to complete a focussed training programme for the first time.
1 sessions per week
Must use App app to view and log training
Program Training
Explosive Power Development
Build fast-twitch strength through Olympic lifts, plyometrics, and contrast training to improve sprint speed, jump height, and first-step quickness.
Functional Strength Gains
Target key movement patterns and football-specific muscles to increase physicality, improve balance, and enhance overall durability on the pitch.
Injury Prevention & Joint Stability
Unilateral work, mobility drills, and core stability exercises help correct imbalances and strengthen weak links to keep you injury-free all season.
Features
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Sample Week
Week 1 of 6-week program
Monday
Start of Block Testing
A
Single leg box Squat assesment
@ 60
B
Push-Up Reps Assessment
@ 60
C
Glute Bridge Reps Assessment
@ 60
D
Pull-Up Assessment
@ 60
E
Wall Sit Assessment
Wednesday
Introductory Session
A
Goblet Squat to Box
1 x 10
B
Glute Bridge
1 x 10
C
Single leg box Squat
1 x 5
D
Push-Up
1 x 10
E
Elevated Calf Raise
1 x 10
F
Wall Sit
FAQs
Who is this program for?
Do I need access to a gym?
What happens after the 8 weeks?
This program is designed for footballers at all levels—academy players, semi-pros, and serious amateurs—who want to improve strength, power, mobility, and recovery in a structured way.
Yes, the strength and power sessions are gym-based and require access to basic equipment like dumbbells, barbells, and resistance bands. However, a modified version can be provided for home or limited-equipment use.
You’ll have a stronger foundation and better movement quality. We recommend getting a more personalised program with progressive load or moving into an advanced phase—we can guide your next step.