The Club Physio
Rugby, Football , Gaelic Football, Soccer, Hockey, Strength & Conditioning, Field Sports, WrestlingThe Off-Season Strength Program is aimed at all field and court sport athletes who are focusing on building strength and muscle in preparation for their upcoming competitive season.
The program is completed over a 12-Week period and is split into two phases, each with 4 training days per week.
Program Structure:
Week 1: Baseline Testing Week to determine current strength levels in Squat, Deadlift & Press variations.
Weeks 2-11: Progressive resistance program focused on increasing strength through percentage based progressions.
Week 12: Final Testing Week to quantify strength improvements.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Front Squat
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
B
Bench Press
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
A
Deadlift
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
B
Shoulder Press
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
A
Back Squat
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
B
Push Press
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
A
Sumo Deadlift
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
B
Incline Bench Press
10, 5, 4, 3, 2, 1 @ 20, 40, 60, 80, 90, 100 %
