Sprint, Prime, Recover (In-season Program)

Avletic Performance

Rugby, Soccer, Field Sports, Lacrosse, Football , Gaelic Football
Coach
Ben Bidencope

Sprint, Prime and Recover Program is designed with all in-season field sport athletes in mind at any level. As gym sessions are the most common sessions accounted for by sporting clubs, this program will provide the sessions not so commonly accounted for but well worth the attention. Whether it be Rugby League, Touch Football, Rugby Union, Soccer, AFL or any other sport played on the field, this 8 week in-season program encompasses all types of field sport athletes.

It is important once pre-season subsides that you maintain all the physical qualities you worked so hard to improve during the off/pre-season. With this in mind, this program includes speed, primer and recovery sessions that can often get ignored in-season due to time constraints or training availability in a team setting. Each session is programmed around gameday as this is the most important day of the week during the competitive season but if you need to make changes to your training week then this program also provides the flexibility to do so.

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Sprint to perform
One of the most important qualities across all field sports is speed. To maintain your speed you must train it, in-season included. A big contributing factor to soft-tissue injuries of the lower limb is an imbalance of exposure to high speed running. It's important to maintain that balance of speed training in order to perform on the field when it counts.
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Prime for gameday
This program will take you through an easy and simple way to prime your body before gameday. This doesn't involve endless reps, heavy loads or drawn-out durations in the gym. It provides the flexibility to ensure you are tuned and ready to perform at your best come gameday.
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Recover to be ready
Efficient recovery and regeneration allows you to consistently stay at your best. This doesn't entail just ice baths, this encompasses a variety of movement options to support your recovery process along with sufficient sleep and nutrition.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 sessions a week of training/recovery that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach knows you better and keeps you going longer, all through an app.
Equipment
Required
Marker cones / Medicine Ball / Dumbbells / Rack
Recommended
Assault Bike / Rower
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Sample Week
Week 1 of 8-week program
Sunday
Gameday +1 (Recovery & Regeneration)

A1

Lying Lumbar Rotations

1 x 8

A2

Groiner

1 x 8

A3

Pigeon Push Up

1 x 8

Recovery Option

B

Depending on your preference or how you feel, CHOOSE ONE of the following options to complete: - Assault Bike/Spin Bike for 15-20 minutes @ RPE 3/10 - Rowing Erg for 15-20 minutes @ RPE 3/10 - 1 Arm DB Row & DB Lateral Raise @ 2 Sets of 10-12 Reps for each exercise (weights should feel like you could still do 6-8 reps at the end of the set)

Monday
Gameday +2 (Speed Day A) 

Prep

A

Field Movement Flow

Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side

Prep

B

Field Dynamic Warm Up

Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m

C1

A-Walk

1 x 10

C2

A-March

1 x 10

C3

A-Switch Hold

2 x 5

D1

Alternating Linear Bounds

2 x 3

D2

Lateral Toe Pops

2 x 3

E1

Push off ground Acceleration

2 x 10

E2

Double Side Shuffle into Return

2 x 3

Wednesday
Gameday -3 (Speed Day B)

Prep

A

Field Movement Flow

Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side

Prep

B

Field Dynamic Warm Up

Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m

C1

Dribbles - Ankle

1 x 10

C2

Dribbles - Calf

1 x 10

C3

Dribbles - Knee

1 x 10

D1

Alternating Foot Hops

2 x 5

D2

Alternating Deep-Tier Hops

2 x 3

E1

Wicket Sprints

2 x 40

E2

1/4 Arc Sprint

1 x 2

Friday
Gameday -1 (Prime Day)

A1

Lying Lumbar Rotations

1 x 5

A2

Groiner

1 x 5

A3

World's Greatest Stretch

1 x 5

A4

Yoga Push Up

1 x 5

B1

Banded Pull Aparts

1 x 10

B2

Alternating Arm + Leg Deadbug

1 x 10

C1

Dumbbell Push Press

2 x 5

C2

Kneeling MB Push Press

2 x 2

C3

Rack Assisted Squat Jump

2 x 3

C4

MB Side Scoop Throw

2 x 2

Saturday
GAMEDAY
Coach
coach-avatar Ben Bidencope

Athlete development coach with more than 7 years working with amateur and professional athletes.

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Keep in-tune with your body all year round.

Leave no stones unturned, stay on top of your speed, pre-game preparation and post-game recovery this season.

Get Sprint, Prime, Recover (In-season Program)
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FAQs
Who is this for?
For any level of field sport athlete that is unsure how to maintain their speed, perform a primer session and recover after gameday during the competitive season.
How long do I have access to this program?
You will have access to this 8 week program on the TrainHeroic app for 1 year. After finishing the 8-week program, you can use it again as many times as you like within the 1 year timeframe.
Does this program involve any strength or power sessions?
No, this program was designed to address the training that is most commonly ignored or forgotten about during the competitive season.
Can I ask questions if I don't understand something?
Yes most certainly, TrainHeroic includes a messaging function within the app that allows you to send me a message if you have any questions.
The Proof
verified-athlete-avatar Charlie Mckill

Warringah Rats

Verified Athlete

"I undertook a six week block with Benny prior to undertaking a professional contract overseas. Benny’s level of professionalism was second to none."

Sprint, Prime, Recover (In-season Program)