Percentage Performance
Football , SoccerThe Captain: the all-rounder that runs the game. Looking for all-round strength, size, and power then this is the path for you. The Captain can do it all
Features0 sessions per week
Must use App app to view and log training
Program Training
A1
Bumper Push-Up
2 x 4 @ 80 %
A2
Single Arm DB Press (overhead)
2 x 8 @ 70 %
B1
Pull-Up
2 x 8 @ 80 %
B2
Single Arm KB Row
2 x 8 @ 70 %
C1
Paloff Press
2 x 6 @ 70 %
C2
DB Lateral Raise
2 x 8 @ 60 %
D1
Preacher Curl
3 x 8 @ 50 %
D2
Skull Crushers
3 x 8 @ 50 %
A1
Trap Bar Deadlift
2 x 4 @ 80 %
A2
Elevated Single Leg Body Weight Calf Raise
2 x 8 @ 70 %
B1
Rear Foot Elevated Split Squat
2 x 6 @ 80 %
B2
KB single leg RDL
2 x 6 @ 70 %
C1
Hamstring Bridge Holds
2 x 6 @ 80 %
C2
Max Effort Vertical Jump
2 x 4 @ 70 %
D1
Short-Lever Copenhagen Plank
2 x 2 @ 8
D2
Banded Hip Flexor Pull
2 x 2 @ 8 %
A1
Z-Press
2 x 4 @ 80 %
A2
Split Stance Medicine Ball Slam
2 x 4 @ 70 %
B1
Inverted Row
2 x 6 @ 80 %
B2
Halo Med Ball Slam
2 x 4 @ 70 %
C
Half-Kneeling Anti-Rotation Hold
2 x 2 @ 8
D1
Hollow Hold
3 x 2 @ 10
D2
Hanging A-Switches
3 x 6 @ 50 %
A1
Sled Drives
2 x 3 @ 80 %
A2
Single Leg Broad Jump & Land
2 x 4 @ 80 %
B1
A-Skip
2 x 10 @ 90 %
B2
High Pogos Over Hurdles
2 x 8 @ 70 %
C1
SL Calf ISO Push
2 x 3 @ 2
C2
Drop Jump
2 x 3 @ 90 %
