EPT Pitch Prime Football 12 Weeks

Evans Performance Training

Soccer, Field Sports, Football
Coach
Evans Performance Training

Welcome to the Pitch Prime 12 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 3, 4 week, 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.

benefit-image-0
12 weeks of detailed training
Progress through 12 weeks of training with all the instruction you need
benefit-image-1
Improve all aspects of your game
Sessions to improve strength, power, conditioning and recovery sessions
Features
feature-icon
Programming 5 days per week
Gym sessions, conditioning sessions and recovery sessions all accessible and challenging for football players of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Full guidance and detail provided within the training sessions via the app
feature-icon
Delivered through TrainHeroic
Easy accessible training delivered through TrainHeroic. Access your training any time straight from your phone
Equipment
Recommended
Barbell // Dumbbell // Kettlebell // Gym // Bench // Box // Weights // Resistance Band
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-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 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: Box to box (approx 70m) Sets: 3 Reps: Week 1- 6 reps at 80% of maximum speed or 8 out 10 effort Week 2- 7 reps Week 3 & 4- 8 reps Start a new rep every 40 seconds Rest time between sets- 2.5 minutes Off Pitch: Pick any piece of cardio equipment in the gym. Sets: Week 1- 4 Rounds Week 2- 5 Round Week 3 & 4- 6 Rounds Work time: 4 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: Box to box (approx 70m) Sets: 3 Reps: Week 1- 6 reps at 80% of maximum speed or 8 out 10 effort Week 2- 7 reps Week 3 & 4- 8 reps Start a new rep every 40 seconds Rest time between sets- 2.5 minutes Off Pitch: Pick any piece of cardio equipment in the gym. Sets: Week 1- 4 Rounds Week 2- 5 Round Week 3 & 4- 6 Rounds Work time: 4 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

Saturday
Week 1 Day 7

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 12 Weeks