Prepare To Perform
Field Sports, Strength & ConditioningThis Foundation Block is the first structured phase of a rehab-to-performance training system designed for field-sport athletes returning from injury or periods of deconditioning.
The program prioritizes pillar strength, foundational push/pull patterns, movement quality, and aerobic energy system development while minimizing unnecessary orthopaedic and neurological stress.
Training is performed 4 days per week using a structured primary and secondary strength split, integrated movement skill development, and progressive low-cost conditioning. Plyometrics and high-impact elastic work are intentionally excluded until specific strength criteria are met.
This block prepares athletes for later phases of higher intensity strength, running, and sport-specific conditioning by building robust movement patterns, work capacity, and tissue tolerance in a safe, systematic manner.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Movement Prep - Lower Body Push + Pillar Control
Movement Prep (8–10 min) 1. 90-90 Wall Breathing 4–5 slow breaths Ribs soften down, pelvis heavy 2. Quadruped Rock Back 2 × 6 Neutral spine, hips move without shape change 3. Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4. Split Squat ISO (Short Hold) 2 × 10–15s each side Tall torso, quiet back knee 5. Front Plank Shoulder Taps (Slow) 2 × 6 each side No trunk shift
B1
Goblet Squats
4 x 6
B2
Half-kneeling cable lift
4 x 12
C1
Bulgarian Split squat
3 x 6
C2
Suitcase Carry
3 x 30
D1
Band Resisted Front Plank Pull
20, 25, 30
D2
90-90 Wall Breathing
3 x 5
Prep
A
Movement Prep - Upper Push / Pull + Anti-Rotation
Movement Prep — 8–10 min ESSENTIAL (May be condensed to ~5–6 min) 1. Supine Breathing with Reach – 4 breaths 2. Wall Posture Hold – 30–45 s 3. Scap Push-Ups – 2 × 6–8 4 .SA Band Row & Reach – 2 × 6 5. Tall-Kneeling Pallof Hold – 2 × 15–20 s/side
B1
DB Bench Press
4 x 6
B2
Tall kneeling Pallof Press
4 x 16
C1
Chest-Supported DB Row
3 x 8
C2
Half Kneeling Landmine Press
3 x 12
D1
Scap Push-Up
10, 9, 8
D2
Diaphragmatic breathing reset
2 x 6
Conditioning
A
Movement Prep - Isometric Force + Upper Pull Bias
ESSENTIAL Crocodile Breathing – 4–5 breaths Core-activated Hip Flexor stretch – 2 × 5/side Split Squat Pulse → Hold – 3 pulses, then hold for 1 breath cycle. Repeat for the other side. Band Row ISO Hold – 2 × 10–15 s Side Plank (Short Lever) – 2 × 15–20 s/side
B1
Isometric split squat hold
30, 25, 20
B2
Tall kneeling halo
3 x 12
C1
Lat Pulldown
8, 7, 6, 6
C2
DNS star plank with reach
D
Reach, roll and lift
3 x 8
Conditioning
A
Movement Prep - Locomotion Strength + Pillar Integration
Movement Prep — 8–10 min ESSENTIAL 1. Standing Breathing with Arm Swing – 4–5 breaths 2. Ankle Rock + Heel Raise – 2 × 6–8 3. Wall Marching Hold– 2 × 10 s/side 4. Low Step-Through Lunge – 2 × 4/side 5. Light Suitcase Carry – 2 × 15–20 m/side
B1
Sled Push
25, 20, 15, 15
B2
Goblet March
B3
KB Farmer's Walk
30, 25, 20, 20
C1
DB Step Up
3 x 12
C2
Glute bridge march on bench with band hold
3 x 8
D
Tall Kneeling Cable Chop
3 x 16
