White Lion Performance

Strength & Conditioning, Soccer, Basketball, Hockey
Coach
Julia Lion 🦁

In-Season S&C for field and court sports, intended to accompany team training and competition.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$50
Get INSZN: Strength & Speed For The Competitive Phase
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STAY HEALTHY.
There are few things more devastating to athletes than losing the ability to play, whether through injury or illness. Our priority is athlete health through well-structured training and recovery, especially in light of team training and competition load. We believe in reducing injury risks before they become an issue!
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STAY STRONG AND GET FASTER.
There is a common misconception that athletes cannot or should not make gains in the season, but rather "maintain". We disagree. INSZN accommodates your team training and game schedule, keeping in mind how tiring the competitive season can be, and provides a structured plan for still improving strength and speed - while competing at your best and staying healthy!
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ATHLETES FIRST.
We program with YOU in mind. In a world full of generic workout plans and super busy strength coaches, we put science into practice in our templates, and we plan for you - the athlete, the individual. Everyone is welcome in the Lion Pride!
Features
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Programming 3 days per week
2 days of pure strength (one upper body focus day and one whole body focus day) and a speed session that will challenge you - physically and mentally.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
We retired our spreadsheets. You get everything through the app, where you can record and see your progress and your to-dos in one place.
Equipment
Recommended
Gym membership.
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

90/90 Switch

2 x 10

A2

Banded Dynamic Hamstring Stretch

2 x 5

A3

Shoulder Taps

2 x 5

B

Bench Press

4 x 5 @ 8

C1

Goblet Squat

3 x 5 @ 15.43 kg

C2

Chin-Up

3 x 4

D1

Bent Over DB Row

3 x 6

D2

DB Shoulder Press

3 x 8

D3

Dead Bug

3 x 10

E

Biking

1 x 10:00 @ 5

Tuesday
Week 1 Day 3

A1

Plank Reach-Through

2 x 10

A2

Hip Airplane

2 x 5

A3

Reverse Lunges

2 x 5

B

Hex Bar Deadlift

5 x 5 @ 5, 7, 8, 9, 9

C1

Split Squat

3 x 6

C2

Incline DB Bench Press

3 x 6

D1

Standing Cable Wood Choppers

3 x 5

D2

Band Walks

3 x 10

D3

Copenhagen Hold

3 x 10

Thursday
Week 1 Day 5

A1

World's Greatest Stretch #1

1 x 5

A2

Walk Toe Touch

1 x 10

A3

Zombies - Straight Leg Kick

1 x 10

A4

Lateral Lunge

1 x 5

B1

A-Skip

2 x 10

B2

Straight-Leg Run

2 x 10

C

Accelerating High Knees

3 x 15

D

Sprint

6 x 10 @ 8, 8, 10, 10, 10, 10

E

Sprint

4 x 20 @ 9, 9, 10, 10

Coach
More from White Lion Performance
coach-avatar Julia Lion 🦁

Science is bomb.

FAQs
Who is this program for?
INSZN is for field and court sport athletes who want to get stronger, faster, keep themselves healthy, and perform well by training specifically and purposefully during their competitive season. Athletes are also assumed to participate in at least one team training and one match per week.
What is a court or field sport?
Any sport played on a court or a field, primarily soccer/football, basketball, volleyball, handball, American football, tennis, field hockey, and more.
I'm brand new to weight training. Is this for me?
This program is geared toward athletes with some level of experience with weight training. If you are searching for your first program, this is not it. Our IN THE HOUSE program will likely accommodate your needs better!
I don't have a gym membership or home equipment. Is this for me?
This program is written for athletes with either gym equipment at home OR a gym membership. It is possible to find some substitutes, if you are creative enough to find heavy weights :-) If you are searching for an at-home plan, check out our IN THE HOUSE program!

More from White Lion Performance

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INSZN: Strength & Speed For The Competitive Phase
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