RELOAD The Off-Season Blueprint for Ball Athletes
PT Florian Buchacher
Soccer, Volleyball, Handball, Hockey, RugbyBecome the BEST athlete YOU can be with this 6-week program! You’ll be doing the same exercises and drills I use with professional footballers like David Schnegg (MLS), Michael Svoboda (Premier League), Albert Vallci (Austrian Bundesliga), and many more.
This is the program that helps you peak at the right time—so you can DOMINATE your preparation both on and off the pitch.
Here’s what you’ll get:
• 6 weeks of athletic training • Speed & nutrition guide • Injury prevention • Video for every single exercise • Member-only group chat • Weight and progress tracker • 24/7 access to elite coaching • Breathing exercises
Bonus:
Off-Season Stamina Runs
What are you waiting for? Join now and start dominating both on and off the pitch!
A1
DB Pullover
2 x 12
A2
Incline Y Raise
2 x 12
B1
DB Push Press
3 x 5
B2
Hamstring Glider
2 x 6
C1
Barbell Bench Press
8, 8, MAX @ 65, 70, 75 %
C2
Soleus Raise
3 x 30
D
Bird Dog Row
2 x 8
E
Chin Ups
2 x 7
F
Tricep Push Ups
2 x 12
A
Single Leg Hop
3 x 5
B
Sled Sprints
5 x 10
C1
Back Squat
8, 8, MAX @ 65, 70, 75 %
C2
Hamstring Drop
3 x 30
D
RDL
2 x 6
E
Seated Hamstring Curl
2 x 8
F
Smith Machine Calf Raise
2 x 10
A
Bent Over Cable Rotation
2 x 6
B
Weighted Decline Sit Up
C
Air Bike Intervalls
4 x 4:00
D
40-30-20 Runs
A
Box Jump
3 x 2
B
Box Squat
3 x 5
C1
Plyo Pushups
3 x 3
C2
Close Grip Bench Press
12, 9, 9 @ MAX, _ , _ kg
C3
Copenhagen Plank
3 x 20
D
Single Leg Hip Lift
2 x 10
E
Incline DB Row
2 x 9
F
Strict Bar Dips
2 x 10
G
Seated Incline DB Curls
2 x 10
A
Speed Session Warm-up
B
A-Skip
2 x 20
C
Straight Leg Bounds
2 x 20
D
Acceleration Bound
2 x 20
E
Zig Zag Bounds
2 x 20
F
Standing Broad Jump
2 x 3
G
Flying Sprint
10, 10, 10, 10, 20, 20, 20
H
Shuttle Run
4 x 150
I
Horseshoes RUN
PT Florian Buchacher
Sport Performance Specialist Former Pro Athlete
Michael Swoboda
Pro Athlete
Verified Athlete"Working with Flo means training with a professional, experienced, and dedicated strength and conditioning coach. One of the biggest advantages for me is that Flo played professional football himself for many years, so he truly understands what it takes to perform in the sport."
Albert Vallci
Pro Athlete
Verified Athlete"Flo knows exactly what he's doing. Every time I'm back home, I train with him to work on my weaknesses, and I always leave feeling confident and positive about my progress. I can highly recommend working with Flo to anyone."
Pro Athlete
Verified Athlete"Flo is not only a good friend of mine, but also an expert when it comes to helping people improve in every aspect. Whether it's strength and conditioning, injury prevention, or overall athletic development, he knows exactly what he's doing. At the same time, training with him is always enjoyable, and the fun is never overlooked."
Florian Rieder
Pro Athlete
Verified Athlete"My strength and conditioning training with Flo has helped me in many ways, especially in preparing for the new season and staying fit during the off-season. Flo was the perfect coach for exactly that."