Lync Performance

Football
Coach
James Ahern

Featuring 2 high performance strength & power sessions and a targeted recovery & mobility day, this plan boosts explosiveness, builds functional strength, and keeps your body match-ready all season long. Take your game to the next level with this complete gym-based program built for footballers.

Perfect for players who want to perform stronger, move better, and recover faster.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$66
Get Footballer Programme 1 - Lync Performance
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Explosive Power Development
Build fast-twitch strength through Olympic lifts, plyometrics, and contrast training to improve sprint speed, jump height, and first-step quickness.
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Functional Strength Gains
Target key movement patterns and football-specific muscles to increase physicality, improve balance, and enhance overall durability on the pitch.
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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
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 9-week program
Sunday
Recovery

A

Foam Roll

2 x 1:00

B

My Dynamic Warmup

1 x 5:00

C

Stationary Bike

1 x 10:00

Monday
Start of Block Testing

A

Pistol Squat

@ 1:00

B

Push-Up

@ 1:00

C

Glute Bridge

@ 1:00

D

Pull-Up

@ 1:00

E

Wall Sit

Tuesday
Strength and Power
Wednesday
Week 1 Day 4

A

Warm up

1 x 5:00

B

Plyometrics Combination

2 x 10

C1

Trap Bar Deadlift

3 x 6

C2

Depth drop

3 x 4

D1

Lat Pulldown

3 x 8

D2

Med Ball Rotational Throw

3 x 5

E1

One-Arm DB Bench Press

3 x 8

E2

Goblet Lateral Lunge

3 x 6

F1

Glute Bridge Hamstring Walkout

3 x 6

F2

Paloff Press

3 x 6

Thursday
Strength and Power
Coach
More from Lync Performance
coach-avatar James Ahern

FAQs
Who is this program for?
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.
Do I need access to a gym?
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.
What happens after the 8 weeks?
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.
Footballer Programme 1 - Lync Performance
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