Percentage Performance

Football , Soccer
Coach
James Forsyth

The Bulk: play with utter dominance in physical duels. Out-muscle and overpower opponents with ease. The size and power of the Hulk on a football pitch; The Bulk will change the game.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$40
Get The Bulk 1
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Explosive Power
Go from 0-100 instantly. The ability to move in all directions with explosive intent is decisive on matchday.
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Develop Lean Muscle Mass (LMM)
Lean Muscle Mass is so important to developing strength, power and speed. If the muscle mass is greater, there are more muscle fibres to recruit to provide force. Use this program to increase your muscular hypertrophy and see the performance on pitch change.
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Change of Direction Capacity
Changing direction is where football games can be won or lost. Beating a player, losing your man or closing down just before a shot. Build elite Change of Direction Capacities on the Bulk
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Robust & Minimal injury Risk
The biggest superpower during the season is being available. Playing every minute means you can be depended on. You are an asset. Your name is on the team sheet first. Be there every time and you will be hard to ignore.
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4 hours a week.
4 sessions. 4 hours a week (probably less). Is developing game-winning speed worth that; how much do you want it?
Features
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Programming 4 days per week
4 sessions. 4 hours a week (probably less). Is developing game-winning strength worth that; how much do you want it?
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Delivered through TrainHeroic
Clear, simple and accessible exercises. Coaches with 5+ years of experience in developing youth footballers.
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Sample Week
Week 1 of 4-week program
Sunday
MD+2 - Upper Body Strength

A1

DB Bench Press

2 x 5 @ 80 %

A2

Half-Kneeling DB Shoulder Press

2 x 8 @ 70 %

B1

Chin-Up

2 x 5 @ 80 %

B2

Seated Row

2 x 8 @ 70 %

C1

Hollow Hold

2 x 2 @ 12

C2

DB Front Raise

2 x 12 @ 60 %

D1

Hammer Curl

3 x 12 @ 50 %

D2

Plate Steering Wheels

3 x 12 @ 50 %

D3

DB Shrug

3 x 12 @ 50 %

Monday
MD-4 Lower Body Power

A1

Broad Jump to Box

2 x 4 @ 70 %

A2

TrapBar Jump

2 x 4 @ 80 lb

B1

Split Stance Jump

2 x 4 @ 70 %

B2

Drop Jump (Reactive)

2 x 3 @ 90 %

C1

Single Leg Squat Push (ISO)

2 x 4 @ 1

C2

Lateral Bound

2 x 3 @ 80 %

D1

A-Skips

2 x 15 @ 70 %

D2

Single Leg Bounds

2 x 15 @ 50 %

Tuesday
MD-3 Lower Body Strength

A

Back Squat

2 x 5 @ 80 %

B1

Rear Foot Elevated Split Squat

2 x 6 @ 70 %

B2

RDL

2 x 6 @ 70 %

C1

Single Leg Straight Leg Calf Raise

2 x 12 @ 60 %

C2

Quad Extensions

2 x 12 @ 60 lb

D1

Short-Lever Copenhagen Plank

2 x 2 @ 10

D2

Banded Hip Flexor Pull

2 x 2 @ 10

Wednesday
MD-2 Upper Body Power

A1

1-Arm DB Row

2 x 4 @ 80 %

A2

Med Ball Wall Throw

2 x 6 @ 70 %

B1

Z-Press

2 x 6 @ 80 %

B2

Halo Med Ball Slam

2 x 6 @ 70 %

C1

Suitcase Carry

2 x 12 @ 80 %

C2

Hanging Leg Raise

2 x 6 @ 70 %

D1

Standing DB Reverse Curl

3 x 12 @ 60 %

D2

Skull Crushers

3 x 12 @ 60 %

D3

DB Lateral Raise

3 x 12 @ 60 %

Coach
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coach-avatar James Forsyth

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