OFFSZN: Physical Preparation for Field & Court Athletes
White Lion Performance
Field Sports, Football , Basketball, Handball, Multi-sport, Soccer, Strength & ConditioningThis six-week program is designed for court and field sport athletes in their off-season with intermediate strength training experience (you're not brand new to lifting, but you haven't spent all your days in the gym either). With two strength workouts and one speed/conditioning session per week, your health and performance will reap the rewards of a tried-and-tested training plan - and your own hard work!
If your goals going into the next season include 1) staying healthy, 2) getting stronger, and 3) moving faster than ever, then this is your sign to start the free trial and join the Lion Pride for the next six weeks!
A1
90/90 Switch
2 x 10
A2
Bird Dog
2 x 10
A3
Banded Dynamic Hamstring Stretch
2 x 10
A4
Shoulder Taps
2 x 10
B1
Hex Bar Deadlift
5 x 3 @ 8
B2
Chin-Up
5 x 3
C1
Front Squat
3 x 6 @ 7
C2
DB Floor Press
3 x 6
D1
Split Squat
3 x 6 @ 6
D2
High Pull
3 x 8 @ 6
D3
Dead Bug
3 x 6
A1
Banded Dynamic Hamstring Stretch
1 x 10
A2
Inchworm
1 x 5
A3
Lateral Lunge
1 x 5
B1
A-Skip
3 x 10
B2
Straight-Leg Run
3 x 10
B3
Accelerating High Knees
3 x 10
C
Tempo Split Running
10 x 50 @ 7, 7, 8, 8, 8, 8, 8, 9, 9, 9
D1
Glute Bridge
3 x 10
D2
Sit-up
3 x 10
D3
Walking Lunges
3 x 10
A1
Hip Airplane
2 x 5
A2
Reverse Lunges
2 x 10
A3
Side Plank with Banded Clamshell (Dynamic)
3 x 10
B1
Box Squat
5 x 5 @ 7, 8, 9, 9, 9
B2
Single Arm DB Row
4 x 8 @ 7
C1
Step-Ups
3 x 6 @ 7
C2
Incline DB Bench Press
3 x 8 @ 8 lb
D1
Lat Pulldown
3 x 8 @ 8
D2
Copenhagen Hold
3 x 10
Julia Eyre, M.Sc, CSCS
Julia is a sports neuroscientist who talks loudly about load management, speed, pain, periods, stress, LGBTQIA* issues & mental health. She is the founder of White Lion Performance Group and partners as a scientist and adjunct professor with institutions such as TSG Wieseck Jugendförderzentrum, German Cheerleading, and Hamburg Fernhochschule. She prioritizes healthy humans over everything.
Are you ready to take a meaningful step toward a healthy and successful athletic journey for as long as you can play?
Get OFFSZN: Physical Preparation for Field & Court Athletes
Sarah Payne
Footballer, Wymondham Ladies FC
Verified Athlete"Julia immediately put me at ease, finding out who I am as a person and my goals as an athlete. It has been such a positive experience, with my confidence and speed increasing over a two month period."
Lars Brauner
Handballer, TuS Königsdorf 1900 e.V.
Verified Athlete"With passion and extensive but specific knowledge, Julia makes you a better athlete. Well-planned but simple programming and an active interest in her athletes improving. There’s no shortage of professionalism but fun. I am grateful for our collaboration!"
Christopher Sanchez
Soccer Player & Coach
Verified Athlete"Thank you very much for helping me get back into training. I just needed that extra push and you did just that! I'm very glad with the progress we've made. I'm sure, without you, I'd just be making more excuses and postponing my training. Thanks, Coach."
Cassandra L.
Fitness Athlete
Verified Athlete"Working with Julia has led me to trust my body again. Early on we addressed injuries and concerns. In each plan, we kept track of progress, Now I can say I can fully trust my body again. On top of this, Julia knows you're a human being and having her in your corner will help you achieve your goals."
