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Impulse Football Off-Season 2024 (Outfield)

Impulse Performance

Football , Soccer
Coach
ADAM BURROWS

6-week off-season programme aimed at:

  • Increasing Aerobic Capacity

  • Building Strength

  • Developing Power

  • Improving Player Robustness

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BE READY
BE AHEAD OF THE COMPETITION FOR WHEN YOU RETURN TO PRE-SEASON
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FIND CONSISTENCY
USE A PROGRAMME THAT MAKES YOU ACCOUNTABLE AND CONSISTENTLY PROGRESSES YOU TO YOUR GOAL.
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WORK WITH EXPERIENCE
USE THE EXPERIENCE OF COACH ADAM, WHO HAS 13 YEARS EXPERIENCE OF WORKING WITH EXPERIENCED PREMIER LEAGUE PLAYERS TO YOUNG ACADEMY STARS
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 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Required
BARBELL // TRAP BAR // SLED // STATIC BIKE // KETTLEBELLS // DUMBBELLS // SPACE TO RUN (FOOTBALL PITCH)
Recommended
SKI ERG // ROWING MACHINE
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Sample Week
Week 1 of 6-week program
Sunday
Strength 1

Conditioning

A

AR Warm Up

10 Goblet Squats 10 Yoga Push Up 8 Split Squat pl 10 Inverted Row 10 Plank Pullthrough

B1

Box Jump

3 x 4

B2

Band Assisted Pogo

3 x 10

C

Trap Bar Deadlift

8, 8, 6, 6

D

Romanian Deadlift

3 x 8

E1

Half-Kneeling KB Press

3 x 8

E2

Step Down

3 x 8

F1

Inverted Row

3 x 10

F2

Hip Thrust

3 x 10

G

Plank Pulltrhough

3 x 12

Monday
Conditioning + Trunk

Conditioning

A

Impulse Back Mobility Circuit

20 Knee Rolls 20 Lying Half Eagles 20 Alternate Active Straight Leg Raise 20 Egg Rolls + Pike Straddle 10 Childs Pose to Cobra 10 Spiderman Stretch + Rotation (each side) 10 Adductor Stretch + Rotation 10 Downward Dog

Bike and Bodyweight Descending Circuit

B

Begin with 5 mins really easy on the bike Then complete following: 1000m Bike (1:45 target) - 30s rest 20 Push Up, 10 Chins, 20 Kettlebell Swings (for time) - 1 min rest 800m Bike (1:30 target) - 30s rest 15 Push Up, 8 Chins, 15 Kettlebell Swings (for time) - 1 min rest 600m Bike (1:10 target) - 30s rest 10 Push Up, 6 Chins, 10 Kettlebell Swings (for time) - 1 min rest 400m Bike (50s target) - 30s rest 5 Push Up, 4 Chins, 5 Kettlebell Swings (for time) - 1 min rest 200m Bike (30s target) - 30s rest 3 Push Up, 1 Chins, 3 Kettlebell Swings (for time) - 1 min rest 1000m Bike (1:45 target)

C1

Swiss Ball Rollout

C2

Off-Set Trap Bar Hold

3 x 20

C3

Bird Dog

3 x 10

C4

Glute Bridge

3 x 10

Wednesday
Strength 2

Conditioning

A

Waggy's Warm Up 1

20 Knee Rolls 10 Downward Dogs 10 Adductor Stretch + Thoracic Rotation 10 Ball Squeeze Bridge 20 Seated Leg Raise 10 Cossack Squats

B

Broad Jump

3 x 5

C

Front Squat

8, 8, 6, 6

D1

Bench Press

8, 8, 6, 6

D2

Pull-Up

4 x 8

E1

Partner Nordic Hamstring Curl

3 x 3

E2

2 up - 1 Down Calf Raise

3 x 8

F1

Dead Bug

3 x 16

F2

Oblique Hang

3 x 30

Thursday
Conditioning (Rower + Ski Erg)

Conditioning

A

Rower & Ski Erg Descending Sets

Begin with 5 mins really easy on either Ski Erg or Rower to warm up. Then complete following: 500m Ski Erg (2 min target) - 1 min rest 500m Row (2 min target) - 1 min rest 400m Ski Erg (1:40 target) - 1 min rest 400m Row (1:40 min target) - 1 min rest 300m Ski Erg (1:15 target) - 1 min rest 300m Row (1:15 min target) - 1 min rest 200m Ski Erg (45s target) - 1 min rest 200m Row (45s min target) - 1 min rest 100m Ski Erg (25s target) - 1 min rest 100m Row (25s min target)

Coach
coach-avatar ADAM BURROWS

PERFORMANCE COACH AND FOUNDER AT IMPULSE PERFORMANCE. 13 YEARS EXPERIENCE WORKING WITH PROFESSIONAL FOOTBALL (SOCCER) PLAYERS.

Impulse Football Off-Season 2024 (Outfield)