Athlete Performance
Rugby, Football , Gaelic Football, Hockey, Field Sports, Multi-sportBuild real athletic strength & power to dominate on the field.
*This tried and tested preseason builds through three 4 weeks blocks to ensure you're game ready!!*
Block 1 - Accumulation 1
Block 2 -Accumulation 2
Block 3 -Intensification 1
**Accumulation Block 1
-Creating the structural and neuromuscular foundation needed for later heavy and explosive training
-Building tissue tolerance (ligaments / tendons)
-Increase cross sectional area of mass (hypertrophy)
- Increase work capacity / GPP (General physical preparedness)**
Created by Simon Church, founder of Athlete Performance, and trusted performance coach to professional athletes for over fifteen years. Specialising in speed, power, and strength development for field sport athletes.
To get the best results from this programme and be 'game ready', run this programme alongside the 'on-field' preseason programme (Speed & Conditioning). Available strength from Athlete performance.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Calf ISO Hold
3 x 0:10
A2
Calf Raise
3 x 6
B
Seated Box Jump
4 x 3
C
Back Squat
5, 5, 5, 8, 8
D
DB RDL
3 x 6
E
DB Walking Lunge
3 x 6
F1
Russian KB Swing
3 x 10
F2
Suitcase Carry
3 x 20
A
Med Ball Chest Pass
3 x 5
B
Bench Press
8, 8, 8, 5, 5
C
Seated DB Press
4 x 6
D
Incline DB Bench Press
3 x 8
E1
Dips
8, 8, MAX
E2
Paloff Press with Rotation
3 x 8
A
DB Seated Single Leg Calf Raise
3 x 5
B1
Broad Jump
3 x 3
B2
Extensive Weighted Jumps
3 x 12
C
Power Clean
5, 5, 3, 3
D
Prowler Push
4 x 20
A1
Med Ball Wall Throw
3 x 5
A2
4-Way/ Manual Neck
3 x 0:20
B
Weighted Chin Ups
4 x 5
C
Barbell Rows
8, 8, 6, 6
D1
Single Arm Seated Cable Row
3 x 12
D2
Lying Cable Facepull
3 x 12
E
Farmers carry
3 x 40
