Haynes Performance
FootballFootball Hypertrophy #1-
x3 Gym Hypertrophy Sessions
x3 Aerobic Conditioning Sessions
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Gym Warm-up
10 Bodyweight Squat 4 Spiderman Stretch each side 4 Inchworms 5 Squat Jumps
B
Back Squat
3 x 10
C1
Bench Press
3 x 10
C2
Horizontal Row
3 x 10
D1
Split Squat
3 x 10
D2
Barbell RDL
3 x 8
E1
Plank
3 x 30
E2
Side Plank
3 x 30
E3
Dead Bug
3 x 14
Prep
A
Running Warm-up
Easy Jog Pitch Lap 10 Bodyweight Squat 10 Leg Swings Forward/Back + Sideways 5 Lateral Lunge each side 20m High knee run 20m side shuffles 2 x 10m build-up Sprint 1 x 40m build-up Sprint
Conditioning
B
Pitch Laps
x3 Consecutive pitch laps Each Lap under 90s Rest 90s, repeat x3
Prep
A
Gym Warm-up
10 Bodyweight Squat 4 Spiderman Stretch each side 4 Inchworms 5 Squat Jumps
B
Deadlift
3 x 10
C1
DB Shoulder Press
3 x 10
C2
Lat Pulldown
3 x 10
D1
Glute Bridge
3 x 10
D2
Leg Extension
3 x 10
E1
Partner Nordic Hamstring Curl
3 x 3
E2
Calf Raise
3 x 12
Prep
A
Running Warm-up
Easy Jog Pitch Lap 10 Bodyweight Squat 10 Leg Swings Forward/Back + Sideways 5 Lateral Lunge each side 20m High knee run 20m side shuffles 2 x 10m build-up Sprint 1 x 40m build-up Sprint
Conditioning
B
Box-to-Box Returns
Box-to-Box returns (under 30s) 30s rest Repeat x5, rest 3min, Do 3sets
Prep
A
Gym Warm-up
10 Bodyweight Squat 4 Spiderman Stretch each side 4 Inchworms 5 Squat Jumps
B
Back Squat
3 x 10
C1
Bench Press
3 x 10
C2
Horizontal Row
3 x 10
D1
Split Squat
3 x 10
D2
Barbell RDL
3 x 8
E1
Plank
3 x 30
E2
Side Plank
3 x 30
E3
Dead Bug
3 x 14
Prep
A
Running Warm-up
Easy Jog Pitch Lap 10 Bodyweight Squat 10 Leg Swings Forward/Back + Sideways 5 Lateral Lunge each side 20m High knee run 20m side shuffles 2 x 10m build-up Sprint 1 x 40m build-up Sprint
Conditioning
B
Pitch Laps
x3 Consecutive pitch laps Each Lap under 90s Rest 90s, repeat x3
