TFA Performance
Football , Rugby, Martial Arts, Lacrosse, SoccerBecome stronger, more athletic and more powerful in the off season with this 12 week 4x per week program. Each week includes a maximal strength and dynamic day for both upper and lower body. The main lift will change every 4 weeks. Get ready to dominate the field with the Field Athlete Ready Program.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Stretch
1 x 10
B1
Single Leg Tuck Jump
2 x 5
B2
Single Leg Broad Jump & Land
B3
Skaters
2 x 5
C
Trap Bar Deadlift
6 x 8
D
Front Foot Elevated Split Squat
4 x 6
E
Single Leg Glute Bridge
3 x 10
F
Goblet Lateral Squat
3 x 10
G
Dead Bug
3 x 0:30
A
Dynamic Stretch
1 x 10
B1
Box Jump
2 x 3
B2
Seated Box Jump
2 x 3
C
Bench Press
8 x 3 @ 60 %
D
Close Grip Bench Press
3 x 6
E
Incline DB Row
3 x 12
F1
DB Tricep Extension
3 x 12
F2
Seated Incline DB Curls
3 x 8
G
Alternating V Ups
2 x 20
A
Heroic Warm-up
1 x 5:00
B1
Pogo Jump
2 x 0:10
B2
Squat Jump
2 x 0:10
B3
Power Skip
4 x 10
C
Box Squat
8 x 3 @ 60 %
D
Glute-Ham Raise
4 x 8
E
Single Arm DB Reverse Lunge
3 x 10
F
Back Extension
3 x 20
G
Paloff Press
3 x 10
A
Heroic Warm-up
1 x 5:00
B1
Med Ball Reverse Toss
2 x 3
B2
Med Ball Broad Chest Pass
2 x 3
B3
Plyo Push-Up
2 x 5
C
Half-Kneeling DB Shoulder Press
6 x 8
D
DB Floor Press
5 x 10
E1
Lat Pulldown
4 x 8
E2
Tricep Rope Pulldowns
4 x 12
F
DB Windmill
4 x 6
