Off-Season Programme - Field Athletes: Training by Ricci Persico in TrainHeroic

Persico Performance

Rugby, Soccer, Hockey
Coach
Ricci Persico

12 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!

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body Strength

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

Bench Press

4 x 5

B2

Side Lying External Rotation

3 x 10

B3

Dead Hang

3 x 30

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

E

Bicep Curls - 21s

3 x 21

Monday
Lower Body Strength (Tuesday or Wednesday)

A1

Prone Scorpion

2 x 10

A2

Kneeling Ankle Rocks

2 x 30

A3

Plate Press Squat

2 x 10

B1

Back Squat

10, 8, 6, 6

B2

Frog Stretch

3 x 45

C1

Step-Ups

3 x 6

C2

Kettlebell RDL

3 x 10

C3

Seated Calf Raise

20, 15, 10

D1

Leg Extension

3 x 10

D2

Prone Machine Hamstring Curl

3 x 8

Wednesday
Fitness Testing (Bronco/1200m TT)

A

Field Session Prep

1 x 1

B

Bronco (20,40,60m Shuttles)

C

1200m Time Trial (Track)

Thursday
Friday - Strength/RFD

A1

Isometric Lunge Hold

1 x 20

A2

Single Leg Glute Bridge with Hip Flexor Hold

1 x 2 @ 10

A3

Isometric Hamstring Bridge

1 x 30

B1

Pogo Jumps (Extensive Plyometrics)

1 x 30

B2

Alternating Pogo

1 x 30

B3

Lateral Bound

1 x 30

C1

Box Squat

3 x 6

C2

Pause Box Jump

3 x 3

D1

Kneeling Landmine Press

3 x 5

D2

Supine Medball Chest Pass

3 x 5

E

Biking

5 x 60

Off-Season Programme - Field Athletes