Hlynur - RealFit
Soccer, Field Sports, Strength & Conditioning, General Fitness, FootballThis 12-week athlete strength training program is designed to build strength, power, endurance and resilience with four focused sessions per week. Each workout targets major movement patterns with compound lifts while incorporating accessory exercises for stability and injury prevention. The program follows progressive overload, ensuring continuous strength gains and optimal athletic performance. Core exercises are included to enhance functional movement and overall body control. With a balance of intensity and recovery, this program helps athletes develop strength that translates directly to their sport.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
3 x 8
A2
Seated Box Jump
3 x 5
B1
DB Shoulder Press
2 x 12
B2
Single Leg RDL
3 x 8
C1
Inverted Row
3 x 10
C2
Shoulder Taps
3 x 5
Circuit
A
Warm-Up: 5 min jog + dynamic stretches (high knees, butt kicks, leg swings). Workout: 20-30 min steady-state run at 50%. 3x20s sprints(80%) with 40s walk recovery. Cooldown: 5 min walk.
A1
Bench Press
3 x 8
A2
Med Ball Wall Throw
3 x 5
B1
Single Leg Squat
2 x 8
B2
Chin-Up
3 x 8
C1
Single Leg Glute Bridge
2 x 12
C2
Bird Dog
3 x 5
A1
Split Squat
3 x 8
A2
Box Jump
3 x 5
B1
Incline DB Bench Press
3 x 12
B2
1-Arm DB Row
3 x 10
C
Hanging Knee Raise
3 x 10
Circuit
D
Warm-Up: 5 min jog + dynamic stretches (high knees, butt kicks, leg swings). Workout: 6x20meter sprints(90%) with 1min walk recovery. Cooldown: 5 min walk.
