Realise your athletic potential with this 10 week in season performance program, designed to help field based athletes to take their game to the next level. This program is designed to work in with your sport training week and uses load management strategies to help manage fatigue so that you don't go into training and game day stiff and sore, but primed and ready to go.
The program consists of:
2 Upper body Strength + Power sessions
2 Lower Body Strength + Power Sessions
1 Speed Session focusing on top end speed + Optional top up running work
1 Recovery and Mobility session
This program is adaptable and can be altered from 6 days to 3-4 days per week if that suites your training schedule better.
A1
Full Pronation
3 x 20
A2
90/90
3 x 10
A3
Kneeling Hip Hurdle
3 x 10
A4
SL Closed Chain Hip Rotations
3 x 10
B1
Pidgeon Stretch
1 x 60
B2
Hamstring Stretch
1 x 60
B3
Quad Stretch
1 x 60
B4
Groin Stretch
1 x 60
B5
Calf Stretch
1 x 60
A
Close Grip, Bench Press
10, 6, 6, 4
B
Pull Up
3 x 5.10
C
Seated Leg curl
3 x 6.8
D
1 Arm DB Row
3 x 8.10
E
Off-Legs Conditioning
1 x 8
A1
Varied Pogos - Double, Alt Split, Single
3 x 20
A2
Zig Zag Pogos
3 x 8
A3
BOOM BOOM
3 x 10
A4
Low High Hop
3 x 6
B
Fly Sprint
4 x 20
C
Eurofit - 15:15
2 x 8 @ 70
A1
Power Cleans
2 x 3
A2
Front Squat
2 x 5
B
Barbell Romanian Deadlift
2 x 5
C
2 DB Bulgarian Split Squat
2 x 6.8
D1
Seated Calf Raise
2 x 6.8
D2
90 Degree Hamstring Bridge March
2 x 6
E1
Dusty Plank
2 x 30.45
E2
Split Squat ISO
2 x 30.45
A1
Overhead MB Slam
3 x 5
A2
Banded Plyo push up
3 x 5
B
Incline DB Press
3 x 6.8
C
Seated Cable Row
3 x 8.10
D
Alternating DB Shoulder Press
3 x 8.10
E1
Decline sit ups
3 x 8
E2
Feet Elevated Side Bends
3 x 8
E3
Seated Cable Rotation
3 x 8
A1
1/4 Squat Overcoming ISO
2 x 4
A2
Seated Vertical jump
2 x 3
B1
Split Stance Trap Bar Pull
2 x 4
B2
Seated Broad Jump
2 x 3
C1
MB Heidan
2 x 3
C2
Lateral Sled Drag
2 x 10
D
DB Lateral Raise - Standing
12, 12, MAX
E
Incline Db Curls
12, 12, MAX
F
Overhead Rope Tricep Extension
12, 12, MAX
National Judo champion turned Performance coach, Louie has worked with athletes from a range of sports from local legends to professional Athletes. Experience the difference of a program written by some one who has walked the walk and has the experience to back it up. BEXsc | ASCA
Sport is a game inches, seconds and even milliseconds, this program will help you make the most of every game, contest and sprint to ensure your performance
Get In-Season Performance Program