TMC Performance, Kevin Coach, Owner-Operator
Field SportsA challenging Off Season Program for field or court sport athletes.
Really suit people lookoing to bridge from underage to adult, or from 2nd team to first team or been out injured for a while
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Lateral Rudiment Hops
2 x 10
A2
Rudiment Jump Back
2 x 10
A3
Rudiment Jump Double Fwd
2 x 10
A4
Single Leg Rudimentary Hop Series
2 x 10
B
Max Effort Broad Jump
3 x 1
C
Run
1 x 1200
A1
Fire Hydrant
3 x 5
A2
Foam Roll
1 x 5:00
A3
Static Stretch
1 x 5:00
B
Blood Flow Restoration Circuit 1
C
Light Jog
A1
Lateral Rudiment Hops
2 x 10
A2
Rudiment Jump Back
2 x 10
A3
Rudiment Jump Double Fwd
2 x 10
A4
Single Leg Rudimentary Hop Series
2 x 10
B1
HICT Spin Bike
B2
Step-Ups
B3
Walking Lunges
C1
Single Leg RDL
3 x 5 @ 80 %
C2
Incline DB Bench Press
3 x 5 @ 80 %
C3
1-Arm DB Row
3 x 5 @ 80 %
D1
mcgill curl up and push up
2 x 8
D2
Mcgill Side Plank Rotations
2 x 8
D3
Mcgill Bird Dog
2 x 8
A1
Groiner w/ thoracic twist
1 x 5
A2
Bench-Dowel Thoracic Spine Mobilization
1 x 8 @ 5
A3
Eccentric-Isometric split squats
1 x 5 @ 10
A4
Contralateral Inchworm
1 x 6
A5
Reverse Nordics
1 x 6
A6
Bear Crawl
1 x 45
A7
Nordics
1 x 6
A8
Tempo Push Up
1 x MAX
A9
Reverse Lunge to Knee High to RDL Tempo
1 x 5
A10
Dead Hang
@ 0:30
A1
Tempo/Acceleration Running Warm Up 1
A2
Rest
B1
Run
5 x 250
B2
Rest
5 x 1:30
C
Rest
1 x 10:00
D1
Tempo Run @60-70%
1 x 100
D2
Walk
1 x 100
D3
Tempo Run @60-70%
1 x 200 @ 20
D4
Walk
1 x 200
D5
Tempo Run @60-70%
1 x 300
D6
Walk
