Semi-Pro+
Ioan Richards S&C
Football , SoccerBecome the player who DOMINATES every saturday.
The semi pro lifestyle is unique - training twice a week, working a full time job, and still being expected to perform like a professional on the weekend. This 6-week repeatable programme is built specifically for footballers like you.
This isn't a generic gym plan. This is a tried and tested, athletic performance system that is designed to improve the things that matter most when you're on the pitch. Fast, strong and resilient athletes who are always available and ready on game-day.
Semi professional players don't have the luxury of strength and conditioning coaches on hand, this programme is here to bridge that gap.
The programme is based around the typical Tuesday/Thursday/Saturday schedule you often see in the non league system.
If your team training days are slightly different, adjust the programme accordingly. This is a 3 day per week gym programme.
With this structured gym programme, we are looking to:
- Build stronger, more resilient athletes
- Increase explosiveness
- Improve jumping performance
- Build a more athletic body
- Be more confident going into gameday prepared
If you are serious about levelling up your performance, dominating on the field and winning your on field battles, this is the programme that bridges the gap between the semi pro and pro level programming.
A
Low Pogo + High Pogo
3 x 16
B
Seated Box Jump
1 x 6
C
Power Clean
3 x 3 @ 75 %
D
Box Squat
4 x 6 @ 75 %
E1
Hamstring Curl on Slides
3 x 8
E2
Standing calf raise isometric
3 x 0:20
E3
Pallof Rotations
3 x 8
A
Med Ball Throw
3 x 5
B
Pause Bench Press
3 x 5
C
Pull-Up
3 x 6
D1
Seated DB Shoulder Press
2 x 8
D2
Hammer Curl
2 x 12
D3
Parallette Push Ups
2 x 12
A
Box technical coordination plyos
2 x 20
B
Max Effort Broad Jump
1 x 8
C
Block Clean Pull
3 x 5 @ 70 %
D1
Push Press
3 x 5
D2
Pendlay Row
3 x 6
E1
Pallof Rotations
3 x 8
E2
Banded Deadbug
3 x 12
Ioan Richards
I’m an athletic performance coach and gym owner specialising in developing footballers who want more than generic gym sessions.
This programme is built for semi-pro footballers who want to perform when it matters — not just look good in the gym.
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Luca Davis
Gloucester City Womens Midfielder
Verified Athlete"This Program has changed my experience with football and i love to see how much each session has improved my performance in games."
Georgi Slanina-Wertz
Gloucester City Womens Defenders
Verified Athlete"This programme has benefitted me by making me feel the strongest I have ever felt. With that strength comes confidence which allows me to perform as best as I can."
Mollie Skibinski
Gloucester City Womens Defender
Verified Athlete"This programme has been so incredible in helping me look and feel like a strong athlete on and off the pitch."
Maggie Neall
Gloucester City Womens Captain
Verified Athlete"Ioan's programme has impacted my level of play in many ways by making me faster, stronger, more explosive and more athletic. His programme has greatly improved my performance and abilities in football!"