Mulloc Football Speed Program 8 Weeks

Jan Muller - Mulloc Sports Performance

Football
Coach
Jan Muller

Speed is the most sought after athletic quality in profession sports. This program will help you to achieve not only higher movement speeds, but it will also improve your agility, strength and explosiveness. It does so by combining traditional methods with modern insights of motor learning and strength and conditioning. This program is not for beginners, it consists of 7 sessions per week spread over 5 days. If you are a coach looking for a way to learn about the integration of Frans Bosch's methods into your regular training routine, this program will give you a lot of insights.

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GET FAST, GET AGILE, GET EXPLOSIVE
Nowadays, athletes need to be fast, explosive and agile. This program will provide you with all the tools to improve just that!
Features
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Programming 5 days per week
With 7 sessions spread over 5 days you get a wide variety of gym and field sessions!
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Exercise Video Guidance
Custom expert level video's with top of the line execution
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Delivered through TrainHeroic
Easy-to-use and user friendly app!
Equipment
Required
Barbell // Plates // Boxxes // Field // Stick
Recommended
Aquabag or tidal tank
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Sample Week
Week 1 of 8-week program
Sunday
Monday 1-2-3 Offseason gym

A

Hip lock introduction and explanation

B

AS Tap off and hold

3 x 8

C

Hip lock Wall lock out

3 x 6

D

Split squat to Hip lock to box BB

3 x 6

E

Box jump limit CM

3 x 4

F

Core v sit plate behind head fast

4 x 15

G

Core kneeling to standing

3 x 5

Sunday
Monday 1 2 3 Field

A

Run-Specific Warm-Up

B

Field Single switch

3 x 15

C

Field Double switch

2 x 15

D

Field 1 2 3 hold

3 x 15

E

Single leg hopping

3 x 15

F

Power Skip for height

2 x 3

G

Lunge to hip lock

3 x 10

H

Sprinter bounds

3 x 10

I

Kneeling start acceleration

4 x 10

J

Falling start acceleration 10m

5 x 10

K

HSR stick run

5 x 40 @ 70 %

L

HSR Hands on hips

5 x 40 @ 70 %

Monday
offseason week 1-2 tuesday

A

Hinge plate swipe and bring behind head

3 x 6

B

Hinge plate punch

3 x 6

C

Hex Bar high pull

4 x 4

D

Single leg GHD hamstring

6 x 5

E

Hex bar Heavy

3 x 3

F

Barbell Bench Press

4 x 5

G

Dip

4 x 5

H

Chin-Up

3 x 5

I

UB DB row

3 x 5

Wednesday
Off season week 1-2 Thursday

A

AS Lunge switch on forefoot

3 x 10

B

Wall lock out spindle

3 x 6

C

Hip lock OH press

3 x 5

D

Single leg jump limit CM

2 x 3

E

Core v sit plate to side and halo

3 x 8

F

Core switch jumps plate rotations

3 x 8

Wednesday
Off season week 1-2 Thursday field

A

Single leg bounding

2 x 15

B

Power Skip for height

3 x 15

C

Lunge to hip lock

2 x 15

D

Field Knee jump to broad jump

2 x 3

E

Switch into acceleration

6 x 10

F

Field Lateral shuffle into acceleration plate

3 x 10

G

Curved acceleration

3 x 12

H

Med ball throw to acceleration

5 x 12

I

Decel 3 6 9 foot over line

2 x 2

J

Decel jump in and hinge AB on shoulders

3 x 3

Thursday
Off season week 1-2 Friday

A

Field Single switch

3 x 15

B

Field Double switch

2 x 15

C

Field 1 2 3 hold

3 x 15

D

Pogo Jumps

3 x 15

E

Jumping hip locks

3 x 10

F

HSR Lineair 90 100%

5 x 35 @ 70, 70, 80, 80, 80 %

G

HSR Wicket run

5 x 40 @ 70 %

H

HSR Curved hands on hips

2 x 30 @ 70 %

I

Field Decel Lateral shuffles punch

3 x 8

J

COD 3 6 9 and go

2 x 2

Friday
Offseason Week 1-2 Saturday

A

Hex bar Split to toe

4 x 3

B

Hinge snap down plate to side

3 x 6

C

Hinge Borsov jumps heavy

3 x 5

D

Single leg GHD hamstring

6 x 5

E

UB spiderman push ups

3 x 16

F

Core side rotation med ball throw

3 x 8

G

Weighted Chin Ups

5 x 3

H

UB DB row

3 x 8

I

UB DB press

4 x 8

Coach
coach-avatar Jan Muller

Full time strength and conditioning coach and rehabilitation trainer in professional football

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Become the athlete you were meant to be

unlock your true potential with this modern program

Get Mulloc Football Speed Program 8 Weeks
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FAQs
Is it possible to do this program without training 5 times a week?
Yes, it will not be as effective as it should be but it's possible to skip some sessions. It's important however that you don't shuffle the days around.
Can I start this program on any day of the week?
I Highly recommend that you start the program on a Monday. Contact me on my email: info@mulloc.nl if it's another day of the week so we can get you started already and you can start up the program on the coming Monday
The Proof
verified-athlete-avatar Jan-Arie van der Heijden

Professional Football player

Verified Athlete

"Jan and I worked together for about 3 months and his sessions were very effective"

Mulloc Football Speed Program 8 Weeks