PAP: Off-Season 1 - Juggernaut (11 Weeks/5x)

K2 by Rothmund

Football

Coach

Fabio Rothmund

No matter if powerhouse lineman, speedster safety or accuracy driven kicker. With this PEAK Athletic Program you will achieve the best foundation you ever had in your offseason. Gain persistent mobility, perfect your exercise technique and build solid muscle mass with a well-structured and thought through training plan. Use this block to prepare yourself to gain brutal power, lightning-fast explosiveness, spring-like jump heights and more with the following PEAK Athletic Programs Rhino, Hulk & Athlete (coming soon).

This program contains 5 sessions per week (3x Strength & 3x Conditioning) for 11 consecutive weeks including two testing weeks to objectify your personal progress and achievements.

Important: To release your full potential with this program it is neccessary to read the Starting Info for PAP Athletes.

📷: Shakral Photo, Jens Lens, mawebs63 & Sergio Brunetti

$76

Get PAP: Off-Season 1 - Juggernaut (11 Weeks/5x)

Train like an American Football player

Football players are one of a kind. And that's exactly how you should train. This PEAK Athletic Program is not your generic Bodybuilding routine you find on YouTube. With the experience of a former professional Linebacker combined with knowledge from his physiotherapy career and hours and hours of work, this masterpiece is the gold standard for Football players looking to take the next step.

Expertise right around the corner

As a PAP Athlete you profit from a 7/7 support via Instagram and PEAK Website. You will never be left with open questions.

Unbeatable price-performance ratio

The amount of amazing training sessions you get for this low price is almost an insult for others. Quality doesn't have to be expensive. Less than 1$ per day. That's less than your pre-training energy drinks. The best investment you have ever done.

Features

Programming 5 days per week

Three well-designed strength training sessions combined with three coordinated conditioning sessions to prepare your body for all upcoming challanges.

Delivered through TrainHeroic

Sweating over a PDF is so last year. Profit from an all-in one training app, where all you have to do is grind without wasting a single thought.

Equipment

Required

Squat Rack with Barbell and Plates // Bench // Dumbbells // Pulley System or Bands // Leg Curl Machine or Swiss Ball // Some type of Conditioning Equipment (Assault Bike, Bike Erg., ..

Sample Week

Week 1 of 11-week program

Sunday

C: Cardiac Power Interval (HIIT)

Assault Bike

3 x 2:00

Sunday

B: Anterior Chain

Paused Back Squat

3 x 14

30 Degree Incline DB Bench Press

3 x 14

DB Bulgarian Split Squat

3 x 14

DB Lateral Raise

4 x 14

Half Kneeling 1a Landmine Shoulder Press

3 x 14

Seated Bent Knee 1l Calf Raise Machine

4 x 14

Push-Up Plus

3 x 14

1l DB Calf Raise

4 x 14

Cable Chest Fly

3 x 14

Side Lying Hip Abduction

2 x 14

Kneeling Cable/Banded Core Rotation

4 x 14

Dead Bug

4 x 0:45

Monday

B: Posterior Chain

BB Muscle Clean

4 x 10

Bent Over Row

3 x 14

Romanian Deadlift

3 x 14

Prone Shoulder YTA

4 x 14

Pull-Up Plus

3 x 14

KB Figure-4 Hip Thrust

2 x 14

DB Seal Row

4 x 14

Seated Leg Curl Machine

3 x 14

3-Way Plate Neck Curl

4 x 14

3-Way Plate Neck Extension

4 x 14

Supine MB Adductor Squeeze

4 x 0:45

Supine DB Internal Shoulder Rotation (90°)

3 x 14

Cable/Banded External Shoulder Rotation (90°)

3 x 14

Wednesday

C: Aerobic Base Training (LISS) (General)

Bike Ergometer

1 x 26:00

Thursday

B: Full-Body

BB Spoto-Press

3 x 14

DB Step-Up

3 x 14

Swiss Ball Assisted Nordic Hamstring

2 x 14

BW Tibialis Raise

3 x 14

Zombie Squat

3 x 14

Seated DB Shoulder Press

3 x 14

Chin-Up

4 x 14

Back Extension (Flex/Ext)

2 x 14

Vertical Knee Raise

4 x 14

Front Plank on Elbows

4 x 0:45

DB External Shoulder Rotation (90°)

3 x 14

Cable/Banded Supine Shoulder Internal Rotation (90°)

3 x 14

TRX Biceps Curl

4 x 14

Cable Triceps Kickback

4 x 14

Friday

C: Aerobic Base Training (LISS) (General)

Jog

1 x 26:00

Coach

More from K2 by Rothmund

Fabio Rothmund

Fabio Rothmund is a physio-novice, former professional Linebacker and CEO of PEAK by Fabio Rothmund.

Win the games before they're played!

Invest less than 1$ a day and get everything you need for a successfull start in the Off-Season.

Get PAP: Off-Season 1 - Juggernaut (11 Weeks/5x)

The Proof

Moritz Stein

ELF Running Back

Verified Athlete

"As a professional football player I can only recommend Fabio as a personal trainer for athletes on high levels. His training plans are perfectly designed for the individual needs of the sport and specific positions."

Max Mayer

National League A Linebacker

Verified Athlete

"Since I started training with Fabio's program, I feel fitter than ever. The intensity is exactly tailored to my needs! I am completely satisfied with the support via WhatsApp."