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 2
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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

3 x 4 @ 85 %

B

Chin-Up

3 x 4 @ 85 %

C1

Smith Machine Med Ball Throws

3 x 6 @ 70 %

C2

Med Ball Wall Throw

3 x 6 @ 80 %

D1

Weighted Alkena's

3 x 12 @ 60 %

D2

Suitcase Carry

3 x 15 @ 90 %

E1

Seated Row

4 x 8 @ 60 %

E2

DB Bicep Curls

4 x 12 @ 60 %

Monday
MD-4 - Isometric LB Power

A1

Single Leg RSIST Isometric Push

3 x 4 @ 2

A2

Drop Jump (Reactive)

3 x 4 @ 0.3

B1

Accel Prowler Push

3 x 1 @ 4

B2

Vertical Jump

3 x 4 @ 90 %

C1

Lateral Lunge

3 x 6 @ 80 %

C2

Cross-over Step

3 x 3 @ 60 %

D1

High Pogos Over Hurdles

2 x 8 @ 8

D2

Plate Switches

2 x 8 @ 70 %

Tuesday
MD-3 - Lower Body Strength

A1

Trap Bar Deadlift

3 x 4 @ 90 %

A2

SL Calf ISO Push

3 x 6 @ 2

B1

DB Split Squat

2 x 4 @ 70 %

B2

Split Stance RDL

2 x 6 @ 80 %

C1

Depth Jump to Vertical Jump

2 x 4 @ 30

C2

Single Leg Squat

2 x 3 @ 70 %

C3

Single Leg Overspeed Pogos

2 x 8 @ 70 %

D1

Short-Lever Copenhagen Plank

2 x 2 @ 10

D2

Glute Bridge Hamstring Walkout

2 x 3 @ 70 %

Wednesday
MD-2 - Upper Body Strength

A1

Seated Arnold DB Press

3 x 4 @ 85 %

A2

DB Front Raise

3 x 8 @ 70 %

B1

Barbell Row

3 x 6 @ 80 %

B2

Prone Y's, T's

3 x 3 @ 12

C1

Kneeling Landmine Press

2 x 6 @ 70 %

C2

Tricep Pushdown

2 x 12 @ 60 %

D1

Zottman Curls

2 x 12 @ 60 %

D2

EZ Bar Skull Crusher

2 x 12 @ 60 %

Coach
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coach-avatar James Forsyth

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The Bolt 2
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