Persico Performance
Rugby, Soccer, Hockey12 Week Off-Season Strength and Conditioning Programme for Field Athletes (Rugby, Football and Hockey). With a real emphasis on moving well, strength, resilience and building an athletic performance base that we can build on into the new year and next season!
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Thoracic Extension on Foam Roller
2 x 10
A2
Banded "No Money"
2 x 6
A3
Half Kneeling Bottom Up Kettlebell Press
2 x 8
B1
Side Lying External Rotation
3 x 10
B2
Bench Press
4 x 5
C1
Seated Row
12, 10, 8
C2
Palof Press HOLD
3 x 30
D1
Incline DB Bench Press
3 x 8
D2
Chest-Supported DB Row
3 x 8
A1
Prone Scorpion
2 x 10
A2
Kneeling Ankle Rocks
2 x 30
A3
Plate Press Squat
2 x 10
B1
Key Lower Body Lift
3 x 6
B2
Frog Stretch
3 x 45
C1
Step-Ups
3 x 6
C2
Kettlebell RDL
3 x 8
D1
Leg Extension
3 x 5
D2
Prone Machine Hamstring Curl
3 x 5
A
Field Session Prep
1 x 1
B
Bronco (20,40,60m Shuttles)
C
1200m Time Trial (Track)
