TMC Performance, Kevin Coach, Owner-Operator
Field SportsThis is a basic program for coaches to use with Intermediate Level Athletes.
Players would be reasonably well trained and used to some level of formal competition and training for 1-3 years.
There is 5 days programed.
Day 1 - Gym Based Strength Program
Day 2 - Day 1 Field Session
Day 3 - Home Based Restoration Session
Day 4 - Day 2 Field Session
Day 5 - Off
Day 6 - Day 3 Field Session (if no weekend Game)
Day 7 Off or Game Restoration Program
A coach can move the sessions around to save themselves.
This program is useful for 6 weeks, and take a 1 week de-load after wards. You de-load by reducing volume to 40-60%
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Palloff Press w/Rotation
2 x 8
A2
Dead Bug
2 x 10
A3
Bird Dog
2 x 10
A4
Side Plank
2 x 0:30
A5
Eccentric Single Leg Bridge
2 x 8
A6
Side Plank
2 x 0:30
B1
Bulgarian Split Squat
3 x 8
B2
Weighted Push Ups
3 x 12
C1
Chin Up with Band
3 x 8
C2
DB RDL (Romanian Dead Lift)
3 x 8
A1
Dynamic Inchworm
1 x 6
A2
Lunge Matrix
1 x 2 @ 2
A3
Reverse Lunge to Knee High to RDL Tempo
1 x 3 @ 3
A4
Counterbalance Squat
1 x 20
A5
Eccentric-Isometric split squats
1 x 3 @ 15
A6
Eccentric-Isometric split squats
1 x 3 @ 15
A7
Reverse Nordics
1 x 6
A8
Nordics
1 x 6
B
Altis Skip WU
C1
Tempo Run @60-70%
5 x 0:15 @ 0:20
C2
Walk
1 x 2:00
D1
Small Sided Games
3 x 4:00 @ 2:00
D2
Rest
1 x 3:00
E1
Medium Sized Games
2 x 8:00 @ 2:00
E2
Rest
1 x 3:00
F1
Rest
1 x 3:00
F2
Small Sided Games
2 x 12:00 @ 4:00
G1
Run
3 x 3:00
G2
Walk
3 x 2:00
A1
Ankle Dorsi-Planter Flexion Combo
1 x 8
A2
Ankle Windshield Wipers
1 x 15
A3
Lateral Lunge
1 x 8
A4
Lunge Matrix
1 x 1
A5
Thoracic Twists Prone
1 x 12
A6
Rotational Squat (Hip Mobility - Hamstring Dominant)
1 x 8
A7
Supinated Wall Slides
1 x 12
A8
Worlds Greatest Stretch
1 x 6
A9
Bench-Dowel Thoracic Spine Mobilization
1 x 12
A10
90/90 Hip Flow
1 x 10
B1
Isometric Lateral Glute Bench
2 x 8
B2
Eccentric Single Leg Box Bridge
2 x 5 @ 5
B3
Hip Flexor Prone Strength
2 x 8
B4
Bench groin Dips
2 x 8
A1
Dynamic Inchworm
1 x 6
A2
Lunge Matrix
1 x 2 @ 2
A3
Reverse Lunge to Knee High to RDL Tempo
1 x 3 @ 3
A4
Counterbalance Squat
1 x 20
A5
Eccentric-Isometric split squats
1 x 3 @ 15
A6
Eccentric-Isometric split squats
1 x 3 @ 15
A7
Reverse Nordics
1 x 6
A8
Nordics
1 x 6
B
Altis Skip WU
C
Deceleration Sprint
3 x 10 @ 7, 8, 9
D1
Rest
1 x 5:00
D2
Sprint
10, 20, 30, 40, 40, 50 @ 9, 9, 9, 8, 9, 9
E1
Small Sided Games
3 x 4:00 @ 2:00
E2
Rest
1 x 3:00
F1
Sprint
4 x 120 @ 8
F2
Rest
4 x 90
G1
Medium Sized Games
2 x 8:00 @ 2:00
G2
Rest
1 x 3:00
H1
Sprint
3 x 120 @ 8
H2
Rest
3 x 90
I1
Rest
1 x 3:00
I2
Full Sided Games
2 x 12:00 @ 4:00
J1
Sprint
2 x 120 @ 8
J2
Rest
2 x 90
A1
Dynamic Inchworm
1 x 6
A2
Lunge Matrix
1 x 2 @ 2
A3
Reverse Lunge to Knee High to RDL Tempo
1 x 3 @ 3
A4
Counterbalance Squat
1 x 20
A5
Eccentric-Isometric split squats
1 x 3 @ 15
A6
Eccentric-Isometric split squats
1 x 3 @ 15
A7
Reverse Nordics
1 x 6
A8
Nordics
1 x 6
B
Altis Skip WU
C1
Lateral Roll to Accelerate
2 x 15
C2
Belly Sprint
2 x 15
C3
Mountain Climber
2 x 15
C4
3 point acceleration
2 x 15
D1
Run
5 x 100 @ 50, 50, 50, 50, 100
D2
Walk
1 x 4:00
E1
Small Sided Games
3 x 4:00 @ 2:00
E2
Rest
1 x 3:00
F1
Run
4 x 100 @ 50
F2
Walk
1 x 3:00
G1
Medium Sized Games
2 x 8:00 @ 2:00
G2
Rest
1 x 3:00
H1
Walk
1 x 3:00
H2
Run
3 x 100 @ 50
I1
Rest
1 x 3:00
I2
Full Sided Games
2 x 12:00 @ 4:00
J1
Eccentric-Isometric split squats
2 x 5 @ 0:05
J2
Slow Push-Up
2 x MAX
J3
Isometric Squat
2 x 0:20
J4
Isometric Superman
2 x MAX
J5
Tempo SLRDL
2 x 8
A1
Fire Hydrant
3 x 5
A2
Foam Roll
1 x 5:00
A3
Static Stretch
1 x 5:00
B
Blood Flow Restoration Circuit 1
C
Light Jog
