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Athlete Development Programme 1.0

Perform For Sport

Field Sports, Multi-sport, Strength & Conditioning
Coach
Adam Robinson

Perform For Sport's Athlete Development Programme is ideal for athletes who are looking to build their overall athleticism to help them reach their potential in their chosen sport.

This programme can help build some amazing foundations for not only future athletic development plans, but give athletes amazing initial improvements in athletic qualities such as strength, power, speed and agility, while building a robust and physically resilient body to cope with the demands of sport.

The Athlete Development Programme can help athletes with:

  • Strength Development
  • Improved Power
  • Sprint Mechanics & Speed Development
  • Jumping Ability and Springiness
  • Build Resilience and Robustness
  • Overall Confidence

Over the next 12 weeks athletes will not only see and feel the benefits while competing in their chosen sport, they'll have the confidence in the gym to push further and undertake more of Perform For Sport's Athlete Development Programmes in the future.

This programme is suitable for both in season and during the off season and we recommend all athletes begin with 1.0 or 1.1 to see the best possible results.

Let's get started!

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Build the Foundations
This programme is designed to develop strength, speed, power and a level of physical robustness to help athletes cope with the demands of sport, helping with improved performance but also decreasing the risk of injury. Learning the foundations can start the path to long term athletic success.
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Improve the Athletic Essentials
Eveyrt athlete wants to be stronger, faster and more physically resilience to cope with the demands of their sport. The Athlete Development Programme helps athletes improve and progress their overall athleticism but helps them build confidence in theit physical qualities to make longterm and continual progression.
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Gain Confidence
The programme is progressive and athletes who take part in a structured S&C programme not only improve their strength week by week but also gain confidence in their athletic capabilities. Understanding what their body is capable of and learning new athletic based movement skills can prepare them thoroughly for future programmes and sport itself.
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Learn from the Professionals
The Perform For Sport team has been helping athletes for over a decade and are experienced in ensuring not only are athletes developing correctly, but they understand the importance of regular and consistent S&C. This programme mirrors what the Perform For Sport athletes undertake in our facility, and we are confident a great baseline can be created for future training.
Features
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Programming 3 days per week
3 days of training each week. Including warmups, moility and preparation as well as sprint mechancics and speed, strength, power, stability and more.
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Exercise Video Demonstrations
Perform For Sport has recorded demonstrations of each movement so that you're never guessing what to do or how to do it.
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Detailed, expert instruction
Beyond the sets and reps, you'll recieve all the details needed to maximise each training session and gain the most out of each week.
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Delivered through TrainHeroic
Perform For Sport has partnered with the best training app available so every athletes gets the best possible online training experience.
Equipment
Required
Barbell // Dumbbells // Medicine Ball // Astroturf, Track or Floor Space // Resistance Bands & Mini-Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

General Mobility

A

Complete 1 x Round: Couch Stretch x 1 minute (Each Side) Pigeon Stretch x 1 minute (Each Side) Wall Adductor Stretch x 1 minute 90/90 Hip Rolls x 10 (Each Side) Prone Scorpian x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Lift x 10 (Each Side) Adductor Rock x 10 (Each Side) Half Kneeling Thoracic Rotation x 10 (Each Side)

Squat Prep

B

Complete 2 x Rounds: Knee to Wall Stretch x 10 (Each Side) Lateral Band Walk x 20 (Each Side) Foam Roller Wall Squat x 10 - 60s+ Rest in between each set -

Sprint Mechanics

C

Complete 3 x Rounds: Wall Drill A-Hold x 15s (Each Side) Wall Drill March x 5 (Each Side) Tall Supported Switch x 4 (Each Side) - 120s+ Rest in between each set -

D

Rudiment Jump Series

3 x 12

E1

Double Contact Mini-Hurdle Hops

3 x 5

E2

Drop Landing

3 x 4

F1

Heels Elevated Goblet Squat (ISC)

4 x 8

F2

Single Leg Glute Bridge (ISC)

4 x 8

G1

DB FFE Split Squat

3 x 8

G2

Press Up (ISC)

3 x MAX

H1

Banded Isometric Adductor Hold (ISC)

3 x 0:30

H2

Banded YTW's (ISC)

3 x 6

H3

Plank with Forward Reach (ISC)

3 x 10

Tuesday
Week 1 Day 2

General Mobility

A

Complete 1 x Round: Couch Stretch x 1 minute (Each Side) Elevated Pigeon Stretch x 1 minute (Each Side) Banded Hamstring Stretch x 1 minute (Each Side) Lateral Hip Rock x 10 (Each Side) Lying Leg Wiper x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Lift x 10 (Each Side) Cat Cow x 15 Thread the Needle x 10 (Each Side)

Hinge Prep

B

Complete 2 x Rounds: Banded Hip Hinge x 12 Glute Bridge x 15 Bird Dog x 10 (Each Side) - 60s Rest in between each set -

Sprint Mechanics

C

Complete 3 x Rounds: Wall Drill March x 5 (Each Side) A-March x 10m Tall Support Cycle x 6 (Each Side) - Up to 120s Rest in between each set-

D

Rudiment Pogo Series 2

3 x 12

E

Abalakov Jump

3 x 4

F1

DB RDL (ISC)

4 x 8

F2

Wall Sit (ISC)

4 x 1:00

G1

Goblet Cossack Squat (ISC)

3 x 8

G2

Seated DB/KB Shoulder Press (ISC)

3 x 10

H1

DB Single Leg Calf Raise (ISC)

3 x 12

H2

Single Arm DB Bent Over Row (ISC)

3 x 10

H3

Tall Kneeling Pallof Hold (ISC)

3 x 0:30

Thursday
Week 1 Day 3

General Mobility

A

Complete 1 x Round: Half Kneeling Hip Flexor Stretch x 1 minute (Each Side) Childs Pose to Cobra x 12 Hamstring Pump x 12 (Each Side) Cat Cow x 15 Quadruped Thoracic Rotation x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Lift x 10 (Each Side) Wall Support Hip CARS x 10 (Each Side) Banded Lat Stretch x 1 minute (Each Side)

Squat Prep

B

Complete 2 x Rounds: Assisted Deep Squat & Reach x 30s+ (Each Side) Sway Lateral Lunge x 10 (Each Side) Squat to Stand x 12 - Take 60s rest in between each set -

Sprint Mechanics

C

Complete 3 x Rounds: Wall Drill Switch x 4 (Each Side) A-March x 10m Forward Pogos x 12 Rest for up to 120s+ between each set. Allow enough recovery to maximise each movement and exercise.

D1

Broad Jump (ISC)

4 x 4

D2

Single Leg Hop and Stick

4 x 4

D3

Snapdown

4 x 6

E1

Front Foot Elevated Floating Heel ISO Lunge (ISC)

4 x 0:30

E2

DB Single Leg RDL (ISC)

3 x 8

F1

DB Bench Press (ISC)

3 x 10

F2

DB Prone Row (PFS)

3 x 10

G1

Mini-Band Sprinter (ISC)

3 x 12

G2

Prone Swimmers (ISC)

3 x 10

G3

Side Plank (ISC)

3 x 0:30

Coach
coach-avatar Adam Robinson

Adam Robinson is the Owner and Head Coach at Perform For Sport which supports athletes from all over the East of England, from professionals, semi-professionals to aspiring young athletes. Adam is also the Head S&C Coach at Ipswich Basketball Academy as well as holding roles within the Great Britain set up.

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Athlete Development Programme

Build overall athleticism with Perform For Sport. Improve strength, speed, agility and overall robustness and resilience to succeed in sport and maximise your physical potential.

Get Athlete Development Programme 1.0
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The Proof
verified-athlete-avatar Esther Little

Gonzaga University Womens Basketball

Verified Athlete

""Perform For Sport helped give me the strength and athletic foundations I needed to prepare me for life at college.""

verified-athlete-avatar Jasmin Taylor

Professional Telemark Skiier

Verified Athlete

""The guys at Perform For Sport are awesome. Whenever I am home I always ensure it's my training base. The programmes and support the coaching team give me is second to none.""

verified-athlete-avatar Cameron Lister

Commenwealth Gymnast

Verified Athlete

""Perform For Sport have gone above and beyond to help me prepare for competition. They've helped me build strength and prevent injury.""

verified-athlete-avatar Lucy Turmel

Professional Sqush Player

Verified Athlete

""Perform For Sport is an incredibly professional service which offers expert coaching, programmes and training for athletes of all levels.""

Athlete Development Programme 1.0