athEL1T3 Performance
Field Sports, Strength & Conditioning, Functional Fitness, General FitnessThe athEL1T3 Team Sport Programmes are a sequential series of five-week programmes based on how elite athletes train in-season, made for athletes (and coaches) with less experience in the gym.
With 3 comprehensive strength sessions and a complimentary pre-game primer style session, these programs make doing the extras off the pitch or court easy, so you can put your head down and get to work, keeping yourself not just strong, but explosive and resilient too.
And if you don’t play a sport or you’re not an athlete? Then you can start training like one! With these programs, you don’t have to worry about overcomplicated “Sport-specific” exercises/sessions!
All considerations have been made when making these programs; logical exercise progressions, supersets to save time, and curation of exercises that maximise efficiency, minimise fatigue, and optimise performance.
If you have any questions please feel free to contact me directly at performance.a13@gmail.com.
– Anthony
(This programme can be purchased by individual athletes for training or by Coaches for distribution to athletes, please select the correct category at checkout!)
1 sessions per week
Must use App app to view and log training
Program Training
A1
Inchworm Push-Up
1 x 10
A2
Hammy Walkouts
1 x 8
A3
Band Clamshell
1 x 8
A4
Duck Walk
1 x 2 @ 10
A5
Half Kneel Wall Thoracic Rotation
1 x 10
A6
Banded Internal RC
1 x 10
A7
Banded External RC
1 x 10
A8
Banded March (Hip Flex.)
1 x 16
B1
Box Jump - DB Accentuated Eccentric
2 x 4
B2
ResBand Counter Movement Jump
2 x 4
C1
BB Middle Rack Squat
3 x 8
C2
Lying Leg Raises
3 x 0:40
D1
Pull-Up
3 x 10
D2
Hollow Hold
3 x 0:30
E1
EZ Bar Bicep Curl
3 x 15
E2
Isometric Copenhagen Hold
3 x 0:30
A1
Duck Walk
1 x 2 @ 10
A2
Banded March (Hip Flex.)
1 x 16
A3
Banded External RC
1 x 10
A4
Banded Internal RC
1 x 10
A5
Hammy Walkouts
1 x 8
A6
Inchworm Push-Up
1 x 10
A7
Half Kneel Wall Thoracic Rotation
1 x 10
A8
Band Clamshell
1 x 8
B1
SL Hop to Lateral Bound
2 x 10
B2
CMJ to Broad Jump
2 x 4
C1
Trap Bar Deadlift
3 x 8
C2
Side Plank T raise
3 x 10
D1
Incline DB Bench Press
3 x 10
D2
DB Russian Twist
3 x 30
E
Smith Machine Calf Raise
3 x 12
A1
Half Kneel Wall Thoracic Rotation
1 x 10
A2
Inchworm Push-Up
1 x 10
A3
Hammy Walkouts
1 x 8
A4
Band Clamshell
1 x 8
A5
Duck Walk
1 x 2 @ 10
A6
Banded March (Hip Flex.)
1 x 16
A7
Banded External RC
1 x 10
A8
Banded Internal RC
1 x 10
B1
MB Slam to Side toss
3 x 3
B2
SL Lateral hop to SL box jump
3 x 3
C
Lateral Landmine Lunge
3 x 6
D
Cable Rotations
3 x 8
E1
Half-Kneeling DB Shoulder Press
3 x 10
E2
DB Tripod Row
3 x 10
F
Adductor Plate Slides
3 x 5 @ 33.07 kg
A1
Half Kneel Wall Thoracic Rotation
1 x 10
A2
Banded March (Hip Flex.)
1 x 16
A3
Duck Walk
1 x 2 @ 10
A4
Band Clamshell
1 x 8
A5
Hammy Walkouts
1 x 8
A6
Inchworm Push-Up
1 x 10
A7
Banded External RC
1 x 10
A8
Banded Internal RC
1 x 10
B
Angled Pogo Jump
2 x 14
C1
DB Squat Jump
2 x 4
C2
Depth to Box Jump
2 x 4
D
Smith Machine Bar Throw
3 x 5
E
Smith Machine Iso Calf raise Hold
2 x 4 @ 3
F1
Explosive Landmine Lateral Lunge
2 x 4
F2
MedBall Lateral Scoop Toss
2 x 3
