athEL1T3 Performance
Strength & Conditioning, Field Sports, Soccer, Football , General FitnessThe pre-season programme designed for the athletes who want to level up their performance, stay resistant to injury and keep fatigue at a minimum season. All considerations have been made to keep you as strong and explosive as possible!
2 Programmes in one, with 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
Hammy Kicks
1 x 12
A2
Tempo Pushup
1 x 10
A3
T-Spine Rotation
1 x 10
A4
Assault Bike
1 x 3:00 @ 4
A5
Banded March (Hip Flex.)
1 x 16
A6
Pogo hops - Single Leg
1 x 2 @ 10
A7
Hip circles
1 x 8
B1
Box Jump
2 x 4
B2
ResBand Counter Movement Jump
2 x 4
C1
BB Squat - High box
3 x 8
C2
Cable Woodchop High2Low
3 x 5
D1
Weighted Chin Ups
8, 6, 4
D2
Pike Pushup
3 x 10
E1
DB Bulgarian Split Squat
2 x 5
E2
Cable Bicep Curl
2 x 10
E3
DB Side Bend
2 x 4
F1
Reverse Nordic
2 x 3
F2
Isometric calf raise hold
2 x 5 @ 3
A1
T-Spine Rotation
1 x 10
A2
Assault Bike
1 x 3:00 @ 4
A3
Banded March (Hip Flex.)
1 x 16
A4
Pogo hops - Single Leg
1 x 2 @ 10
A5
Hip circles
1 x 8
A6
Hammy Kicks
1 x 12
A7
Tempo Pushup
1 x 10
B1
Pogo hops - Single Leg
2 x 15
B2
Triple Broad Jump
2 x 2
C1
Trap Bar Deadlift - Elevated
8, 6, 4
C2
BB Inverted Row
3 x 10
D1
Barbell Bench Press
8, 6, 6
D2
Resband Hammer Curl
3 x 10
E1
KB Split Stance RDL
2 x 6
E2
Overhead Tricep Extension - cable
2 x 12
E3
SL DB Calf raise
2 x 6
F1
Hammy Iso March
2 x 6
F2
Banded Front Raise
2 x 8
A1
Tempo Pushup
1 x 10
A2
Hammy Kicks
1 x 12
A3
Hip circles
1 x 8
A4
Pogo hops - Single Leg
1 x 2 @ 10
A5
Banded March (Hip Flex.)
1 x 16
A6
Assault Bike
1 x 3:00 @ 4
A7
T-Spine Rotation
1 x 10
B1
Alternating MB Side Toss
2 x 8
B2
SL Hop to Lateral Bound
2 x 2
C1
Explosive Landmine Lateral Lunge
8, 6, 6
C2
Half-Kneeling DB Shoulder Press
3 x 6
D1
DB SA Bench Supported Row
3 x 6
D2
Lying Leg Raise On Bench
3 x 8
E1
Hammer Curl + Overhead Press (NG)
2 x 8
E2
Reverse Crunch
2 x 8
E3
Banded X Walks
2 x 6
F
Short Lever - Isometric Copenhagen Hold
2 x 30
