New

Preseason Program

Avletic Performance

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

The Preseason Program is designed with field sport athletes in mind. Whether it be Rugby Union, Rugby League, Soccer, AFL or any other collision-based sport played on the field, this 12 week program encompasses all aspects of training that are essential to getting you ready for your chosen sport and the competitive season ahead.

It is important once the competitive season starts that you are physically ready for the demands and qualities associated with your sport. So, this program includes training prescription for mobility, speed, change of direction, power, strength, hypertrophy and conditioning. Each session is designed to address these particular qualities that underpin most field sports but if you need to make changes to your training week then this program also provides the flexibility to do so.

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 5 days per week
5 sessions a week of training that’s accessible and challenging for athletes getting ready for the season ahead.
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Exercise Video Guidance
Instructional 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.
Equipment
Required
Barbell // Dumbbells // Cable Machine // Medicine Ball // Resistance Bands // Adjustable Bench
Recommended
Air Bike // Spin Bike // Marker Cones
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Sample Week
Week 1 of 12-week program
Sunday
Day 1 - Upper body

Upper mobility

A

Complete 2 rounds of the following: - Lying plate reach into thoracic extension x 8 reps - Kneeling t-spine rotation x 8 reps each side - Prone snow angels x 8 reps

B1

Prone DB Y-T-W

2 x 3

B2

4-Way Weighted Neck Hold

2 x 10

C1

MB Chest Pass (Extensive)

2 x 15

C2

MB Overhead Pass (Extensive)

2 x 15

D1

Incline DB Bench Press (Alternating)

3 x 8

D2

Chest-Supported Incline DB Row (Alternating)

3 x 8

E1

Seated cable overhand row

3 x 10

E2

Lying DB Pullover

3 x 10

F1

Cable tricep pulldown

2 x 12

F2

Seated Cable Face Pull

2 x 12

F3

Cable hammer curl

2 x 12

Monday
Day 2 - Speed (Max Velocity) & Lower body

Field 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

Field 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

Pogos (Forward & Back)

2 x 5

C2

Pogos (side to side)

2 x 5

D

Dribble Bleed

2 x 40

E

Wicket Sprints

2 x 30

F

1/4 Arc Sprint

1 x 4

G

Rest

1 x 10:00

H1

Heel raised lunge hold

2 x 30

H2

1 Leg Supported Torso Rotation

2 x 10

I

CM Jump (Extensive)

2 x 8

J

Front Squat

3 x 8

K1

DB Split Squat

3 x 8

K2

DB Kickstand RDL

3 x 6

L1

Lying eccentric hamstring slide-outs

2 x 8

L2

DB Side Bend & Pull

2 x 8

L3

Straight-knee slantboard calf raise (weighted)

2 x 8

Tuesday
Day 3 - Off-feet conditioning

A

Biking

1 x 20:00

Wednesday
Day 4 - Speed (Acceleration/COD) & Full body

Field 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

Field 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

Forward Jumps

2 x 10

C2

Diagonal Jumps

2 x 5

D

A-Switch Hold

1 x 2 @ 10

E1

Half-Kneeling start Acceleration

1 x 2 @ 10

E2

Half-kneeling lateral start acceleration

1 x 2 @ 10

F

Rest

1 x 10:00

G1

Copenhagen Hold (short lever)

2 x 15

G2

Off-set Push Ups with Iso Hold + Reps

2 x 10 @ 5

H1

MB Rotational Side Pass (Extensive)

2 x 10

H2

Lateral Bounds (Extensive)

2 x 5

I

Romanian Deadlift

3 x 8

J1

DB Cossack Squat (Low Hold)

3 x 8

J2

Seated cable pulldown

3 x 8

K1

Hand-supported SL slantboard squat

2 x 10

K2

DB Overhead Sit-Up

2 x 10

K3

Bent-knee slantboard calf raise

2 x 10

Friday
Day 6 - On-feet conditioning

Field 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

Field 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

C

Extensive Tempo Runs

3 x 4 @ 70

Coach
coach-avatar Ben Bidencope

Physical preparation coach with more than 8 years experience working with amateur and professional athletes.

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Prepare this preseason!

Leave no stones unturned, get your body ready for the demands of your sport leading into this season.

Get Preseason Program
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FAQs
Who is this for?
For intermediate-level field sport athletes that need guidance with their speed, change of direction, power, strength, hypertrophy and conditioning training this preseason.
How long do I have access to this program?
You will have access to this 12 week program on the TrainHeroic app for 12 months from when you purchase the program.
What if I only need the speed, change of direction & conditioning?
No problem, we also have a 12 week Preseason Speed program available for separate purchase.
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.
Preseason Program