In Season - Strength and Size
Ioan Richards S&C
Football , Rugby, SoccerBecome the player who DOMINATES every Saturday.
This is a tried and tested, In-Season Strength and Size system that is designed to build lean tissue and build top end strength, while keeping the ability to perform on gameday by using a specific training formula to preserve freshness on the weekend.
This programme will create Strong, Fast 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.
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.
A1
A-Skip
2 x 20
A2
Accelerating High Knees
2 x 20
A3
Straight Leg Bounds
2 x 20
B
Standing Start Acceleration
4 x 10
A
Hip Isometric Series
1 x 30
B1
Box Squat
3 x 5
B2
Seated Box Jump
3 x 3
C1
Ipsilateral DB RDL
3 x 8
C2
Leg Extension
3 x 12
D
Standing calf raise isometric
3 x 20
A
Lying Medball Throws
3 x 4
B1
Barbell Bench Press
7, 5, 3
B2
Weighted Chin Ups
7, 5, 3
C
Seated Dumbbell Shoulder Press
2 x 10
D1
Seated Dumbbell Curl
2 x 12
D2
Standing Rope Tricep Extensions
2 x 12
D3
Dumbbell Lateral Raises
2 x 12
E1
Side Plank Dips
2 x 8
E2
Hanging Knee Raise
2 x 10
A1
Weighted Dips
3, 10, 10
A2
Inverted Row
3 x 12
B1
Altnernating Dumbbell Bicep Curl
2 x 10
B2
Skull Crushers
2 x 12
B3
Cable Facepull
2 x 12
C
Ab Wheel
3 x 6
A
Alternating Box Pogos
3 x 12
B1
Block Power Clean
4 x 3
B2
Blaine Broads
4 x 2
C1
Push Press
3 x 5
C2
Pendlay Row
3 x 8
C3
Plate Twist
3 x 15
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 the semi professional athlete looking to build SIZE and STRENGTH while preserving on field performance.
Get In Season - Strength and Size
Maggie Neal
Footballer
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!"
Georgi Slanina-Wertz
Footballer
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."
Roxy Karbownik
Footballer
Verified Athlete"This programme has changed me both physically and mentally. It has improved my game on the pitch, I feel stronger, sharper and more confident in my abilities and feel a more capable athlete."
