athEL1T3 Performance
Functional Fitness, General Fitness, Field Sports, Strength & Conditioning, Soccer, FootballThe 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
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 Internal RC
1 x 10
A7
Banded External RC
1 x 10
A8
Banded March (Hip Flex.)
1 x 16
B1
Trap Bar Jumps
2 x 4
B2
ResBand Counter Movement Jump
2 x 4
C1
BB SplitStance Middle Rack Squat
3 x 5
C2
Lying Leg Raises
3 x 0:40
D1
Pull-Up
3 x 10
D2
Bicycle Crunches
3 x 0:30
E1
DB Bulgarian Split Squat
3 x 8
E2
DB Curl and Press
3 x 15
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
Resband Assisted Pogos
2 x 6
B2
Drop Jump
2 x 4
C1
Barbell Hip Thrust
3 x 8
C2
Side Plank T raise
3 x 10
D1
Barbell Bench Press
8, 6, 8
D2
Bench Leg Raises
3 x 12
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
Alternating MB Side Toss
3 x 3
B2
SL Lateral hop to SL box jump
3 x 3
C
DB Lateral Step-Up
3 x 6
D
Cable Woodchop High2Low
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
Duck Walk
1 x 2 @ 10
A2
Band Clamshell
1 x 8
A3
Hammy Walkouts
1 x 8
A4
Inchworm Push-Up
1 x 10
A5
Half Kneel Wall Thoracic Rotation
1 x 10
A6
Banded March (Hip Flex.)
1 x 16
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 4
E
Smith Machine Iso Calf raise Hold
2 x 4 @ 3
F1
Explosive SL Step Up
2 x 4
F2
Overhead Lateral MedBall Slam
2 x 3
