This 4 week program is designed to prepare footballers for their first phase of preseason.
Aerobic Base, Speed, Acceleration, Dynamic Strength, Hypertrophy, Plyometrics, and Mobility are all pieces to this program.
The goal of this program is to improve athleticism, strength, build muscle, improve base aerobic capacity and speed, while maintaining healthy joints.
Individuals participating in this program should be able to do the following prior to purchase: Squat, Front Squat, Jump without pain, Deadlift, Bench press, Shoulder Press and perform various pushing and pulling exercises.
Features
5 sessions per week
Must use App app to view and log training
Program Training
FeaturesA1
Foam Roll
1 x 5:00
A2
Hamstring Pull + Rotation
1 x 8
A3
Spiderman + Inchworm
1 x 10
A4
3 Way Half Kneeling Hip Stretch
1 x 8
B
Run
1 x 30:00
C1
Couch Stretch (Hip Flexors)
2 x 0:45
C2
Glute Stretch - Elevated
2 x 45
A1
3 Way Half Kneeling Hip Stretch
2 x 15
A2
Hamstring Pull + Rotation
1 x 10
A3
Glute Stretch
1 x 10
B1
Wall Drills - Single Leg Load + Drive
2 x 20
B2
Wall Drill + Load + Switch
2 x 20
B3
Quick Feet + Stick - Forward
2 x 10
Full Field - Aerobic
C
3 Rounds 1 Field Length = whole length of the pitch Record time of Each run A. 4 field lengths - 1 min rest B. 3 field lengths - 45 sec rest C. 2 field lengths - 30 sec rest D. 1 field length 2 min rest between rounds
D
Foam Roll Series
A
Assault Bike
1 x 5:00
B1
Bird Dog
1 x 20
B2
Plank
1 x 0:30
C
Hamstring Walkouts
1 x 15
D1
Goblet Squat
3 x 8
D2
Box Jump
3 x 5 @ 50
D3
Prone Row - Incline
3 x 10
E1
Standing Single Leg Squats
3 x 10
E2
Chin-Up
3 x 6
E3
Pallof Press - Standing
3 x 20
F
Foam Roll Series
A1
3 Way Half Kneeling Hip Stretch
2 x 15
A2
Banded Hamstring Distraction
1 x 10
A3
Soleus Stretch
1 x 20
B1
Wall Drills - Drives
2 x 20
B2
A Skips
2 x 25
B3
Power Skip
2 x 25
Sprint Circuit
C
FOCUS IS SPEED - MUST USE FULL REST BETWEEN REPS Find Field with Lines Go for MAX EFFORT on all repetitions especially #3-5 Use your rest to recover #1 4 Accelerations to 6 yd box Rest = walk back to start #2 4 Acceleration to 18 yd box Rest = walk back to start 1 min REST #3 4 sprints to from 18 yd box to half line Rest = walk back to start 1 min REST #4 4 sprints to half line - rest = walk back to start 3 min REST #5 4 Sprints from 18 yd box to other 18 yd box Rest= walk back to start Record times of each sprint
D
Foam Roll Series
A
20 Min Morning Yoga - Lululemon
A
Assault Bike
1 x 5:00
B1
Bird Dog
1 x 20
B2
Plank
1 x 0:30
C
Hamstring Walkouts
1 x 15
D1
Hex Bar Deadlift
3 x 8
D2
Depth Drop and Stick
3 x 5 @ 30
D3
Incline DB Bench Press
3 x 10
E1
KB single leg RDL
3 x 8
E2
DB Shoulder Press
3 x 8
E3
Copenhagen Plank - Short Lever
3 x 30
F
Foam Roll Series
Semi-Pro Soccer Player
Verified Athlete""