In-Season Performance Program

STRNGTH & MVMNT CO.

Coach
Louie Mott

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.

$65
Get In-Season Performance Program
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Get Faster and more explosive
In this program we cover the most important in-season training element that your not getting from your regular sport training and games, thats your max velocity. Not only will this increase your top end speed and make you a better athlete, but also be the best protection against hamstring injuries, keeping you on the park and in the game!
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Build game breaking strength and muscle
Become a physically dominant athlete. Build strength and size that will translate onto the field and not slow you down. Become the player no one want to line up on.
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Take the guess work out of Performance
No longer are the days of writing up random sessions in the notes app of your phone. Don't leave you athletic potential to chance let the professionals handle your performance training this season.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Strength, power, plyo's, speed and conditioning all under one roof
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbells // Cable's
Recommended
Commercial Gym
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Sample Week
Week 1 of 10-week program
Sunday
Game Day + 1, Recovery + Mobility

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

Monday
Game Day + 2, Upper Body + Off Legs Conditioning

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

Tuesday
Game Day + 3, Field session

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

Wednesday
Game Day - 3, Lower Body

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

Thursday
Game Day - 2, Upper Body + Core

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

Friday
Game Day - 1, Priming session + Sleeve fillers

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

Saturday
Game Day
Coach
More from STRNGTH & MVMNT CO.
coach-avatar Louie Mott

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

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Take your game to the NEXT LEVEL

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
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FAQs
"I don't have enough time" Can we modify the program for less days?
Absolutely, let the coaches know in the app what modifications need to be made and they will get you sorted
Do I have to be a High level athlete?
No!! This program is for anyone who wants to push themselves to the next level, whether thats breaking into the state side or trying to move up a division at the local footy team
What sports will benefit from this Program
This Program was designed with Football(AFL) in mind but athletes competing in pretty much any field sport can benefit from doing this program
What kind of support is available in the program?
If you have any questions at all when completing the program you can use the the messenger function within the app to message the group chat with any questions you may have
Can I repeat this program?
Yep 100%, I'd expect most people to repeat this program as they head into the second half of the season! But Volume 2 may be dropping soon!
In-Season Performance Program
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