The Force System In Season Program
The Force System
The Force System In Season Program is your blueprint for training athletes throughout the competitive period of the year.
The program is broken into three sections, each built around a different challenge of the competitive season.
Pre Season
The first section within this program. When sport volume and density are at their highest, adding more stress isn't always the answer. This section blends the Microdosing approach, made popular by Cory Schlesinger, with The Force System to create meaningful training touch points without unnecessarily adding to the demands of practice.
High Minute Athletes
The second portion of this program is written for athletes accumulating significant game minutes. The priority shifts toward being ready to perform. Using a GD +/- structure, this section shows you what to prioritize within The Force System and how to dose training around competition to influence robustness, readiness, and performance.
Low Minute Athletes
The final part of the program focuses on Low Minute athlete. They have a different opportunity, that must be taken advantage of. They need to be ready when their number is called, while still continuing to develop. This section uses the same GD +/- structure to turn the In Season period into an opportunity to actually get better, rather than simply maintain what was built in the Off Season. This is a fine line to walk and I teach you how to do this.
The In Season Blueprint, at your fingertips.
Built for coaches looking to program more effectively throughout the Pre Season and In Season periods, and athletes looking for a professional guide through the competitive year.
A1
Neurospike
@ 1:00
A2
Wall Lean Foot Isometric
@ 0:20
A3
Wall Big Toe Extension
2 x 15
B1
Band Accelerated Split Squat Yielding Isometric
2 x 0:30
B2
Band Accelerated Deep Tier Split Squat Hop
2 x 12
B3
Band Accelerated Forward Lunge
2 x 6
B4
Band Resisted Single Leg Broad Jump
2 x 4
B5
Band Resisted Pogos
2 x 15
B6
Band Resisted A Run
2 x 0:05 @ 10
C
Resisted Sprint
10, 15, 15 @ 50, 25, 25 %
D
5+10 Sprint
3 x 1 @ 15
A1
Wall Sissy Squat Yielding Isometric
2 x 0:30
A2
Deficit Straight Leg Calf Raise Yielding Isometric
2 x 0:30
A3
Alternating MB Slam
2 x 15
B1
Elevated Trap Bar Pull
2 x 3 @ 1.5
B2
Overhead MB Throw
2 x 4 @ 10 lb
B3
Split Squat Rotational DB OH Press
2 x 6
A1
Hand Supported Splits Squat
2 x 0:30
A2
Copenhagen Side Plank
2 x 0:30
B1
Band Accelerated Lateral Squat Yielding Isometric
2 x 0:30
B2
Band Accelerated Lateral Squat Shift
2 x 12
B3
Band Accelerated Deep Tier Skater Bound
2 x 8
B4
Band Accelerated Skater Bound
2 x 6
B5
Band Accelerated Crossover Deceleration
2 x 4
C1
Jefferson Split Squat Overcoming Isometric
2 x 0:05 @ 8, 9
C2
DB Split Squat Drop Catch
2 x 4
D
Kickstand Trap Bar Deadlift
2 x 2 @ 7, 8
A1
Lizard Crawl
2 x 12
A2
Alternating Hang Shoulder Tap
2 x 12
A3
KB Low DB High Carry
2 x 20
A4
PVC Rooted Wrestle
2 x 0:15
B1
Low Incline DB Bench Press
6, 4, 2 @ 6, 7, 8
B2
SA DB Row
3 x 6 @ 7
B3
SL DB Hip Thrust
3 x 6 @ 7
A1
SL Leg Extension EQI
2 x 1 @ 0:30
A2
Bent Knee Calf EQI
2 x 1 @ 0:30
B1
FFE Zercher Split Squat Yielding Isometric
2 x 0:30 @ 7
B2
90/90 Hip Flip
2 x 20
B3
Rollback to V Sit
2 x 20
C
Foam Roller Front Plank Iso
2 x 1 @ 0:20
A1
Roller Hamstring EQI
2 x 1 @ 0:30
A2
Full Kneeling Roller Adduction EQI
2 x 1 @ 0:30
B1
Tempo Push Up
2 x 12 @ 6
B2
Tempo Inverted Row
2 x 12 @ 6
B3
DB Lateral Raise
2 x 15
B4
DB Hammer Curl
2 x 15
B5
Tricep Pushdown
2 x 15
Learn the most efficient and effective methods to train athletes in season. Regardless of sport, this is a proven methodology to create robust and high performing athletes through the duration of a long season.
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