athEL1T3 Performance
Soccer, Football , General Fitness, Field Sports, Strength & ConditioningThe Off-Season Programme designed for the athletes who want to level up their performance going into the next season. Careful considerations made to maximise increasing muscle mass, improving resilience without compromising mobility or adding unneccessary fatigue.
3 Programmes in one, 4 week blocks utilising full body sessions targeting all the qualities you need to be the best on the pitch.
Usable from most home gyms, commercial gyms and private gyms.
(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
Half Kneel Wall Thoracic Rotation
1 x 10
A3
Banded Internal RC
1 x 10
A4
Banded External RC
1 x 10
A5
Banded March (Hip Flex.)
1 x 16
A6
Duck Walk
1 x 2 @ 10
A7
Band Clamshell
1 x 8
A8
Hammy Walkouts
1 x 8
B
Sit to Box jump
2 x 4
C1
BB Squat - Low Pin
4 x 6
C2
Isometric calf raise hold
3 x 10 @ 2
D1
Weighted Chin Ups
4 x 8
D2
ResBand Push Ups
3 x 10
E1
DB Tripod Row
3 x 10
E2
Cable Woodchop High2Low
3 x 8
E3
DB Walking Lunges
3 x 16
A1
Isometric calf raise hold
1 x 10 @ 3
A2
Band Crab Walk
1 x 2 @ 10
A3
Angled Pogo Jump
1 x 20
A4
Duck Walk
1 x 20
A5
Banded Internal RC
1 x 10
A6
Banded External RC
1 x 10
A7
Inchworm Push-Up
1 x 10
A8
Glute Bridge Iso
1 x 10 @ 2
B
MedBall Squat to Vertical Throw
2 x 4
C1
Barbell Hip Thrust
8, 6, 6, 8
C2
Hollow Hold
3 x 0:45
D1
Barbell Bench Press
8, 6, 4, 6
D2
BB Inverted Row
3 x 12
E1
DB RDL SL Supported
3 x 8
E2
Ab Wheel
3 x 6
E3
EZbar - Close Grip Chest Press
3 x 12
A1
Inchworm Push-Up
1 x 10
A2
Banded External RC
1 x 10
A3
Banded Internal RC
1 x 10
A4
Duck Walk
1 x 20
A5
Standing Clamshell
1 x 8
A6
Angled Pogo Jump
1 x 20
A7
Band Crab Walk
1 x 2 @ 10
A8
Isometric calf raise hold
1 x 10 @ 3
B
MB Slam to Side toss
3 x 3
C1
Lateral Landmine Lunge
8, 6, 6, 8
C2
Plank DB Pull Through
3 x 45
D1
Kneeling Landmine Press
8, 6, 6, 8
D2
Landmine Row
3 x 10
E1
Adductor Plate Slides
3 x 8
E2
DB Side Bend
3 x 8
E3
DB Curl and Press
3 x 14
