Do Da Werk Performance

Soccer
Coach
Malachi Rivet-Leigertwood

This programme is designed to develop
better movers, mitigate injury risk and develop strength and power for time-poor, part-time athletes.

The schedule is designed twice a week for 12 weeks, to be completed on high output training days to maximise time and recovery.

This is a gym-Based S&C programme designed for relatively
minimal equipment, all of which are found in most public gyms, in
order to complete you will need access to the following:

Squat rack
Barbell
Trap bar/Hex bar
Cable machine
Dumbbells
Small Step
Plyo-Box
Adjustable Bench

Features
1 sessions per week
Must use App app to view and log training
Program Training
$135
Get The Bridge The Gap Online
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Develop Strength
Improve your maximum force output through intelligent dosage and scheduling.
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Increase Speed
Through higher velocity exposure and nervous system adaptations.
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Improve Technique & Biomechanics
Gain a better understanding of favourable postures and positions for speed and performance.
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Mitigate Injury Risk
Develop robustness at common injury sites to better prepare the tissues for the stress of high performance.
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Recover Better
With intelligent loading strategies, build tolerance whilst preparing and recovering for match days.
Features
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Programming 2 days per week
The main pillars of athletic performance condensed into 2 full body sessions, to maximise recovery and physical adaptation.
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Detailed Exercise Library
With technical breakdowns and cues to gain a better understanding of how to execute with precision.
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Committed Teammates
A culture based on hard work, with other likeminded athletes who want to get the most out of their training.
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Delivered through TrainHeroic
Streamlined for easy access to programming, demonstrations and communication.
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Sample Week
Week 1 of 12-week program
Monday
Week 1 HINGE STRENGTH

A1

Pogo Snapdowns

2 x 20

A2

Broad Jump

2 x 5

A3

Wall Acceleration Double Switches

2 x 8

B1

Trapbar Deadlift

3 x 5 @ 85 %

B2

Hanging Knee Raises

3 x 10

C1

Barbell Bench Press

3 x 8 @ 75 %

C2

DB Chest Supported Row

3 x 8 @ 75 %

D1

Split Squat ISO

2 x 20

D2

Copenhagen Yielding ISO

2 x 20

Wednesday
WEEK 1 SQUAT POWER

A1

Split Stance Pogo Snapdowns

2 x 20

A2

Depth Drop

2 x 5 @ 24

A3

Falling Deceleration Lunge

2 x 8

B1

Barbell Pin Squat

3 x 5 @ 50 %

B2

DB Lateral Flexion

3 x 10 @ 27.56 kg

C1

Half Kneeling DB Shoulder Press

3 x 8 @ 70 %

C2

Pull Ups / Weighted Pull Ups

3 x 8

D1

Split Squat ISO

2 x 30

D2

Hamstring Bridge ISO

2 x 20

Coach
More from Do Da Werk Performance
coach-avatar Malachi Rivet-Leigertwood

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Bridge The Gap!

Maximise your time and develop physical qualities in-season. Train intelligently like the professionals.

Get The Bridge The Gap Online
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The Proof
verified-athlete-avatar Declan Phillips

Midfielder (Bedford Town FC)

Verified Athlete

"Consistent small injuries kept preventing me from gaining momentum. After DDW, those niggling injuries are gone — I'm faster, stronger, more explosive and conditioned. Best S&C coaching I've received. Consistent in-season work does the opposite of taking away from performance."

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