Central Mallee Health

Football
Coach
CMH

It's Time to Get Big! 

Footballs finished for the year and you've had your feet up recovering for the past 2 months but now it's time to hit the gym and get strong. This 6 week program has been created with the specific traits needed to be successful on the football field. Technique drills, strength training, mobility and more. This training program will set you apart from the competition to not only propel your own athletic ability but your team's success as well.

These programs are designed for footballers aged 16+. You’ll develop the physical components of football first through gym based training to enhance your muscle massstrength and most importantly we create injury risk reduction so you and the team can play out more of the season

**The Price shown is USD, the AUD price = $250 **

Features
6 sessions per week
Must use App app to view and log training
Program Training
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WHAT WILL YOU GET OUT OF THIS TRAINING
Increase in muscular size, Increase in full body strength, Better resilience to injury, Increase your mobility and flexibility and Build a base for further pre-season training
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WHATS INLCUDED
1x Supervised Session at Central Mallee Health Swan Hill Gym 1x AxIT Force Plate, Strength and Performance Testing Session 6 Weeks worth of Strength & Conditioning Programming Ongoing support and communication through the TrainHeroic App
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
Upper Body Push Session 1

A1

3-Point Thoracic Rotation

2 x 20

A2

Broomstick Overhead Dislocations

2 x 20

B1

Banded Shoulder External Rotation

2 x 12

B2

Band Face Pull

2 x 12

B3

Bottom Up KB Press

2 x 6

C

DB Bench Press

4 x 12

D

DB Shoulder Press

4 x 10

E

DB Fly

3 x 12

F1

DB Tricep Extension

1 x MAX

F2

Push-Up

1 x MAX

F3

Bench Dips

1 x MAX

Monday
At home Recovery 

A

Walk

1 x 10:00

B1

Foam Roll

1 x 5:00

B2

Spikey Ball

1 x 5:00

C1

Leg Swings

2 x 20

C2

Knee Hug

2 x 30

D1

Knee Rocking

2 x 30

D2

Hamstring Sweep

2 x 10

E1

Cat Camel.

2 x 20

E2

3-Point Thoracic Rotation

2 x 20

F1

Snow Angels

2 x 20

F2

Broomstick Circles

2 x 20

Tuesday
Lower Body Session 1

A1

Worlds Greatest Stretch

2 x 20

A2

Squat to Stand

2 x 8

B1

Pogo Jump

2 x 10

B2

Depth Drop

2 x 5

B3

Lateral Jump

3 x 10

C1

Goblet Squat

4 x 12

C2

Miniband Crab Walk

3 x 10

D1

Step-Ups

3 x 8

D2

Hamstring Walkout

3 x 8

E1

DB Deadlift

3 x 10

E2

Copenhagen

Wednesday
At home Recovery 

A

Walk

1 x 10:00

B1

Foam Roll

1 x 5:00

B2

Spikey Ball

1 x 5:00

C1

Leg Swings

2 x 20

C2

Knee Hug

2 x 30

D1

Knee Rocking

2 x 30

D2

Hamstring Sweep

2 x 10

E1

Cat Camel.

2 x 20

E2

3-Point Thoracic Rotation

2 x 20

F1

Snow Angels

2 x 20

F2

Broomstick Circles

2 x 20

Thursday
Upper Body Pull Session 1

A1

Cat Camel.

2 x 20

A2

Snow Angels

2 x 20

B1

Dive Bomber Push Up

2 x 10

B2

Shoulder Taps

3 x 10

C

Lat Pulldown

4 x 12

D

Seated Cable Row

4 x 12

E1

Pull-Up

3 x 8

E2

TRX Row

3 x 12

F1

DB Bicep Curl

3 x 8

F2

DB Hammer Curl

3 x 20

Friday
Rest Day 
Saturday
At Home Core

A1

Hollow Hold Isometric

3 x 45

A2

Side Plank

3 x 0:45

A3

Paloff Press

3 x 8

A4

Bicycle Sit-Ups

3 x 10

B1

Childs Pose

3 x 20

B2

Cobra Stretch

3 x 20

Off-Season Season Strength & Hypertrophy