Percentage Performance
Football , SoccerThe Bolt: the player that wants truly eletric 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
Features1 sessions per week
Must use App app to view and log training
Program Training
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 %
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 %
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
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 %
