The 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!)
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
Banded March (Hip Flex.)
1 x 16
A6
Banded External RC
1 x 10
A7
Banded Internal RC
1 x 10
A8
Half Kneel Wall Thoracic Rotation
1 x 10
B1
TrapBar Triple Extension
3 x 4
B2
Triple Broad Jump
3 x 1
C1
BB SplitStance Middle Rack Squat
3 x 5
C2
Toe Touches
3 x 0:40
D1
Weighted Chin Ups
3 x 8
D2
Bicycle Crunches
3 x 0:30
E1
DB Bulgarian Split Squat
3 x 8
E2
DB Renegade Row
3 x 12
A1
Hammy Walkouts
1 x 8
A2
Duck Walk
1 x 2 @ 10
A3
Banded March (Hip Flex.)
1 x 16
A4
Banded External RC
1 x 10
A5
Banded Internal RC
1 x 10
A6
Band Clamshell
1 x 8
A7
Half Kneel Wall Thoracic Rotation
1 x 10
A8
Inchworm Push-Up
1 x 10
B1
Drop to box jump
2 x 4
B2
Resband Assisted Pogos
2 x 6
C1
Barbell Hip Thrust
3 x 8
C2
Hanging Knee Raise
3 x 12
D1
Barbell Bench Press
8, 6, 8
D2
Bench Leg Raises
3 x 12
E
Isometric Calf Switches
3 x 8 @ 3
A1
Hip circles
1 x 8
A2
Hammy Kicks
1 x 12
A3
Tempo Pushup
1 x 10
A4
T-Spine Rotation
1 x 10
A5
Assault Bike
1 x 3:00 @ 4
A6
Banded March (Hip Flex.)
1 x 16
A7
Pogo hops - Single Leg
1 x 2 @ 10
B1
Alternating MB Side Toss
3 x 3
B2
SL Lateral hop to SL box jump
3 x 3
C1
Cossack Squat
3 x 5
C2
Cable Woodchop High2Low
3 x 8
D1
Half-Kneeling DB Shoulder Press
3 x 10
D2
DB Tripod Row
3 x 10
E
Copenhagen (reps)
3 x 8
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
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