Percentage Performance

Football , Soccer
Coach
James Forsyth

The Bolt: the player that wants truly electric speed. From Centre-Back to Winger, speed is a game-changer. Want the ability to beat a player with speed? Follow The Bolt programme and see the results for yourself

Features
1 sessions per week
Must use App app to view and log training
Program Training
$40
Get The Bolt 1
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Acceleration Capacity
Multi-directional speed over 5-10m is so important on the pitch. Whether it be beating a man down the line, jumping out in the press or breaking into the box for a finish; acceleration is vital.
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Maximal Sprint Speed
Maximal Sprint Speed is essential to dominating on pitch. Scientific research has proven that the game is getting faster and faster. Not only that; research has shown that, normally at the end of a sprint, a game-deciding action happens: goal, assist, goal-line clearance, block, etc. Make yourself the fastest you can and watch your in-game performance improve.
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Athletic Build - Built for Speed
Building an athletic engine is vital to performing well and consistently. Whilst having an athletic build will not directly impact your performance; there is a saying as old as time: Look good; feel good; play good.
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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 key sessions that maximise gains without fatiguing you for Matchday - maximising performance. 4 simple sessions taking less than an hour each.
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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/Mid-Section Power

A

DB Bench Press

2 x 5 @ 80 %

B

Chin-Up

2 x 5 @ 80 %

C1

Halo Med Ball Slam

2 x 6 @ 70 %

C2

Med Ball Throw

2 x 6 @ 70 %

D1

Hollow Hold

2 x 3 @ 12

D2

Farmers carry

2 x 15 @ 90 %

E1

Paloff Press

2 x 8 @ 60 %

E2

Hammer Curl

2 x 12 @ 60 %

Monday
MD-4 - Isometric LB Power

A1

Double Leg Squat Push

2 x 4 @ 2

A2

Drop Jump (Reactive)

2 x 4 @ 80 %

B1

Acceleration ISO Push

3 x 4 @ 2

B2

Max Effort Broad Jump

2 x 4 @ 90 %

C1

Resisted Lateral Shuffle

2 x 3 @ 5

C2

Drop to Lateral Push

2 x 3 @ 80 %

D1

Triple A-Switch

2 x 8 @ 80 %

D2

Bounds

2 x 8 @ 70 %

Tuesday
MD-3 - Lower Body Strength

A1

Trap Bar Deadlift

2 x 4 @ 80 %

A2

SL Calf ISO Push

2 x 6 @ 2

B1

DB Split Squat Jumps

2 x 4 @ 70 %

B2

Split Stance RDL

2 x 6 @ 70 %

C1

High Pogos Over Hurdles

2 x 4 @ 80 %

C2

Max Effort Vertical Jump

2 x 3 @ 100 %

C3

Single Leg Overspeed Pogos

2 x 8 @ 70 %

D1

Raised Leg Adductor Holds

2 x 2 @ 10

D2

Nordic Holds

2 x 2 @ 6

Wednesday
MD-2 - Upper Body Strength

A1

Seated Arnold DB Press

2 x 6 @ 80 %

A2

DB Lateral Raise

2 x 8 @ 70 %

B1

1-Arm DB Row

2 x 6 @ 80 %

B2

Prone Y Hold

2 x 3 @ 12 %

C1

Landmine Power Press

2 x 6 @ 70 %

C2

Suitcase Carry

2 x 15 @ 90 %

D1

Barbell Bicep Curl

2 x 12 @ 60 %

D2

Band Skull Crusher

2 x 12 @ 60 %

Coach
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coach-avatar James Forsyth

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