Johnkphysio
Soccer, Football , Gaelic Football, LacrosseA 6-week performance-driven training program built for in-season athletes who want to maintain and elevate athleticism without excessive fatigue or interference with sport demands. This 2-day-per-week upper/lower full-body split combines strength, power, mobility, and stability training with 2 dedicated days of linear speed and multidirectional agility development to create a complete athletic performance system.
Designed to improve acceleration, change of direction, explosiveness, movement efficiency, and overall resilience, the program emphasizes high-quality movement patterns, intelligent workload management, and sport-transferable performance. Athletes will develop strength and power while reinforcing mechanics essential for sprinting, cutting, deceleration, and reactive movement in competition.
Ideal for athletes who want a balanced, efficient, and well-rounded in-season program that supports performance enhancement, reduces unnecessary wear and tear, and helps maintain peak athletic capacity throughout the season.
1 sessions per week
Must use App app to view and log training
Program Training
A
Assault Bike
B
Trap Bar Deadlift
8, 8, 6, 6
C
Chest-Supported DB Row
8, 8, 6, 6
D
Bulgarian Split Squat
3 x 12
E
Lat pull - 1/2 kneel unilateral
3 x 12
F
Barbell Hip Thrust
4 x 8
G
Feet Elevated Inverted Row
4 x 8
A
Technical Wall Cycles
1 x 20
B
Wall March
1 x 10
C
Wall Switch
3 x 5
D
Wall A-skip
1 x 10
E
A-Skip
1 x 5
F
A-skip Triples
1 x 5
G
B-Skip
1 x 5
A
Thread the needle
1 x 5 @ 0:05
B
Open Book Stretch
1 x 5 @ 0:05
C
Press Ups (Mobility)
1 x 10 @ 0:05
D
1/2 kneel hip rocker
1 x 10 @ 0:05
E
1/2 Kneel Groin Rocker
1 x 5 @ 0:05
F
Single Leg Bridge
2 x 8
G
1/2 Kneel Hamstring Dig ISO
2 x 5 @ 0:03
A
Body Saw
5 x 5
B
Hands-Free Side Plank
4 x 5
C
Back Extension w/ ball
3 x 15
D
Russian Twist
3 x 0:20
A
Rowing
10 x 0:10 @ 0:20
B
Landmine RDL
8, 8, 6, 6
C
Incline DB Bench Press
8, 8, 6, 6
D
Cable Pull Through
3 x 15
E
DB Shoulder Press - 1/2 Kneel
10, 10, 8, 8
F
Nordic HS - Barbell
4 x 6
G
Landmine Press - 1/2 Kneel Press
4 x 8
A
Thread the needle
1 x 5 @ 0:05
B
Open Book Stretch
1 x 5 @ 0:05
C
Press Ups (Mobility)
1 x 10 @ 0:05
D
1/2 kneel hip rocker
1 x 10 @ 0:05
E
1/2 Kneel Groin Rocker
1 x 5 @ 0:05
F
Side Plank with Hip Abduction
2 x 8
G
Copenhagen - Floor 90/90
2 x 3 @ 0:05
A
Wall Drive - Lateral ISO
1 x 5 @ 0:03
B
Wall Drive - Lateral Drive
1 x 5
C
Push Recover Drill
2 x 5
D
Skater bounds
2 x 5
E
Skater Switches
2 x 5
F
A-skip Crossovers
G
Lateral Shuffles
2 x 5
