EPT Pitch Prime Football 4 Weeks

Evans Performance Training

Soccer, Field Sports, Football
Coach
Evans Performance Training

Welcome to the Pitch Prime 4 Week football programme.

This programme methodically structured to develop your strength, power, speed and conditioning to help you excel on the pitch.

Over the course of the 4 weeks, this programme will help you intensify your strength, become more explosive, enhance endurance, and help you recover from games quicker

Features:

5 sessions per week (2 gym based sessions, 2 conditioning sessions with on and off pitch options and 1 recovery session)

Video guidance and descriptions for all exercises.

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4 weeks of detailed training
Sessions designed to enhance strength, power, conditioning and recovery
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Elite Programming
Take your new found athleticism into your on-pitch performance
Features
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Programming 5 days per week
Gym sessions, conditioning sessions and recovery work. Training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Video guides and simple programmes that you can't go wrong with
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Delivered through TrainHeroic
Easily accessable through TrainHeroic. Everything you need, all through an app. Elite programming delivered straight to your phone
Equipment
Recommended
Barbell // Dumbbell // Weights // Resistance Band // Gym // Plyo Boxes/ Benches
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Warm Up and Dynamic Prep

Warm up extensively before you start. The following are a number of dynamic mobility exercises. If you are particularly cold, complete 5-10 minutes of cardio before you start. 10 Reps on each exercise or each side Cradle Rocks Crucifix Scorpion Cobra to Downward Dog Cat to Camel Squat to Hamstring Extensions Glute Bridge March Reverse Nordics

B1

Single Leg Explosive Side Step Up

3 x 4

B2

Double Broad Jump

3 x 4

B3

Lateral Bound and Hold

3 x 3

C

Contralateral Bulgarian Squats

3 x 5

D

Barbell Hip Thrust

3 x 6

E

Upright FFE Drive Down

3 x 3 @ 0:05

F1

Half-Kneeling DB Shoulder Press

3 x 8

F2

Lat Pulldown

3 x 8

G

High Plank Drag

3 x 10

Monday
Week 1 Day 2

Conditioning session Options

A

Pick either the on pitch option of the gym based option. On Pitch: Goal line to goal line (100m) Sets: 3-5 sets Reps: 8 reps at 70% of maximum speed or 7 out 10 effort Start a new rep every 45 seconds Rest time between sets- 2.5 minutes Off Pitch: Pick any piece of cardio equipment in the gym. Sets: 4-6 rounds depending on time Work time: 8 minutes at steady pace (6-7 out of 10 effort) with a 5 second sprint at the start of every minute Rest Time: 2 minutes of recovery in between each rep Cool down with 10 mins of easy exercise

Tuesday
Week 1 Day 3

Prep

A

Warm Up and Dynamic Prep

Warm up extensively before you start. The following are a number of dynamic mobility exercises. If you are particularly cold, complete 5-10 minutes of cardio before you start. 10 Reps on each exercise or each side Cradle Rocks Crucifix Scorpion Cobra to Downward Dog Cat to Camel Squat to Hamstring Extensions Glute Bridge March Reverse Nordics

B1

Pogo Jump

3 x 10

B2

Box Drop Landing

3 x 5

B3

Lateral Bound

3 x 6

C

Barbell Split Squat

3 x 5

D

DB RDL

3 x 6

E

Isometric Hamstring Holds

3 x 0:20

F1

DB Bench Press

3 x 8

F2

Single Arm DB Row

3 x 8

G

Deadbug with overhead band

3 x 10

Wednesday
Week 1 Day 4

Conditioning session Options

A

Pick either the on pitch option of the gym based option. On Pitch: Use two cones to mark out 15m (increase to 20m to challenge yourself) Sets: 4-5 Reps: Set a clock running continuously. Sprint 15m every 10 seconds (rest for the remainder of the 10 seconds) go until you hit 100 seconds (1 minute 40 seconds) Rest time: 3-4 minutes rest between sets. Jog for 5 minutes to cool down Off Pitch: Pick any piece of cardio equipment in the gym. Sets- 4-6 Reps: 30 seconds of hard effort (8-9 out of 10 effort) work with 15 seconds recovery in between. Repeat 6 times in one set Rest time between sets- 2.5 minutes Finish with 20 minutes of steady state cardio on any piece of cardio equipment

Saturday
2023-12-31

Foam Roll and Mobility- Game Recovery

A

All 30 seconds each leg Calf Foam Roll Peroneals Foam Roll Quad Foam Roll Hamstrings Foam Roll Happy Cat, Angry Cat 20 reps Kneeling Lat Stretch 45 seconds each side Assembly Hold 60 seconds Prone Half Quad Stretch 45s each side Hamstring Stretch 45s each side

Coach
coach-avatar Evans Performance Training

Experienced S&C coach working in football with over a decades worth of experience. Current Football Head of S&C

The Proof
verified-athlete-avatar Cerys Dolloway

Worcester City Women FC

Verified Athlete

"James has been fantastic throughout this journey. His expertise and support have been invaluable. I'm feeling stronger and more confident on the pitch than ever before. I couldn’t recommend James enough."

verified-athlete-avatar Kerstin Ballard

Worcester City Women FC

Verified Athlete

"His coaching has given me structure around football training and has enabled me to perform to a high standard. From strength sessions, to rehab sessions, to conditioning, his programmes have pushed me and given me the confidence I needed to return to football"

EPT Pitch Prime Football 4 Weeks