Football Performance Block – Weeks 5-8

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 – 60 seconds 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

Bench Press

10, 7, 5, 5, 5, MAX @ 92.59, 114.64, 138.89, 149.91, 171.96, 196.21 kg

Band-Assisted Nordic Hamstring Curls

2 x 5

Reverse Lunge to Step Up

4 x 10

Half kneeling cable chop

4 x 12

Wall Load and Lift

4 x 10

On legs ESD 3

Incline Treadmill Walk (High Incline / Low Speed) 10–12% Incline Hill Intervals Format: 2 min fast walk / 1 min slow Repeat × 4–5 rounds Heavy effort. Total Time: 15–20 min Purpose: Maintain aerobic base and time-under-tension for Achilles Cues: “Keep forefoot active”, “Rhythm over speed”

MOVEMENT PREP CIRCUIT — Continuous Aerobic Readiness

Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

3-speed running (3 rounds)

This is one of the most fun sessions reported back to me. In it, you'll run at 3 different speeds - very easy (slow trot), medium (regular running pace), and then fast (about 90%). But..... they aren't equal. For the first 30 seconds of every minute you run at the very slow pace - think of it as the really slow pace you jog at after a really fast run when you want to keep moving but have to catch your breath. For the next 20 seconds you then run at medium pace, about the pace you'd keep up if you were running a long (many km) run. THEN.... for the final 10 seconds of the minute you speed up to about 90% effort, returning immediately to the very slow 30 seconds recovery jog. You do this for 5 minutes. Then stop and walk for 2m minutes. This is one round and it takes 7 minutes. You can do 3 rounds today to get a feel for it. It'll take 21 minutes.

Movement Prep - Lower Body Push + Pillar Control

✳️ See videos below. Movement Prep (8–10 min) 1️⃣. 90-90 Wall Breathing 4–5 slow breaths, let your lower back soften flat to the floor 2️⃣. Quadruped Rock Back 2 × 6 Neutral spine, hips move without spine shape change 3️⃣. Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4️⃣. Split Squat ISO (Short Hold) 2 × 10–15s each side Tall spine 5️⃣. Front Plank Shoulder Taps (Slow) 2 × 6 each side No trunk shift

Stationary Forward Lunge

3 x 6 @ 44.09, 44.09, 55.12 kg

Tall kneeling Pallof Press

3 x 16

Rear Foot Elevated Split Squat - Goblet Style

5, 5, 5, 5, 5, MAX @ 22.05, 26.46, 30.86, 35.27, 39.68, 46.3 kg

Seated Row

6 x 10 @ 99.21, _ , _ , _ , _ , _ kg

DNS star plank with reach

30, 25, 20

DB Lateral Step Downs

3 x 16

On-Legs ESD 1

Weighted step ups – 15 sec work / 15 sec rest External Load: Bodyweight or light vest Dosage: 5–6 rounds × 15 sec on / 15 sec off Rest: 90 sec between blocks Purpose: Introduce rhythm under mild fatigue without ballistic load Cues: “Crisp steps”, “Vertical posture”, “Stay light”

MOVEMENT PREP CIRCUIT — Cyclic Run Readiness

See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill Purpose: Reinforce posture, front-side mechanics, and foot placement under the hips. Dosage: 1 × 15 m Cues: “Knee up, foot down under you.” “Stay tall.” Regression: Shorten distance Slow tempo 4️⃣ Ankling 15 m x 2

MAS 14 — Rectangle Intervals

Set up a rectangle with cones. The long side is 59m and the short side is 40m. Run continuously around the rectangle but you must take 15 seconds to get to each cone, so naturally you'll run quicker on the longer sides.: Continue alternating for 6 minutes. Rest 2 minutes. Complete 3 sets. Maintain controlled pacing during recovery running.

✳️ Movement Prep (8–10 min). See video's below. 1️⃣. Leg lowering 2️⃣. Thoracic mobility prep 3️⃣. Conquer the Brettzel and targeted foam rolling to "surround the dragon" Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4️⃣. Toe touch progression - 10 with your toes up, then 10 with your toes down.

Farmers carry

2 x 20

Resistance Band Lat Pull Down

2 x 15

Trap Bar Deadlift

5, 5, 5, 5, 5, MAX @ 92.59, 114.64, 138.89, 149.91, 171.96, 196.21 kg

NCM Linear Vertical Jump

4 x 4

Pull-Up

6 x 5

Dynamic Forward Lunge

3 x 10

Standing Landmine Press

3 x 8

Copenhagen Plank (Short Lever)

3 x 40 @ 4

MOVEMENT PREP CIRCUIT — Continuous Aerobic Readiness

Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

3-speed running (3 rounds)

This is one of the most fun sessions reported back to me. In it, you'll run at 3 different speeds - very easy (slow trot), medium (regular running pace), and then fast (about 90%). But..... they aren't equal. For the first 30 seconds of every minute you run at the very slow pace - think of it as the really slow pace you jog at after a really fast run when you want to keep moving but have to catch your breath. For the next 20 seconds you then run at medium pace, about the pace you'd keep up if you were running a long (many km) run. THEN.... for the final 10 seconds of the minute you speed up to about 90% effort, returning immediately to the very slow 30 seconds recovery jog. You do this for 5 minutes. Then stop and walk for 2m minutes. This is one round and it takes 7 minutes. You can do 3 rounds today to get a feel for it. It'll take 21 minutes.