PAP: Off-Season 2 - Rhino (7 Weeks/5x)

K2 by Rothmund

Football

Coach

Fabio Rothmund

Gain brutal peak force while building solid muscle mass to end you S&C off-season with a perfect note with a well-structured and thought through training plan. Use this block to prepare yourself to gain lightning-fast explosiveness, spring-like jump heights and more with the following PEAK Athletic Programs Hulk & Athlete.

This program contains 5 sessions per week (3x Strength & 3x Conditioning) for 7 consecutive weeks including one testing week 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

$48

Get PAP: Off-Season 2 - Rhino (7 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 7-week program

Sunday

C: Cardiac Power Interval (HIIT)

Assault Bike

9 x 1:00

Monday

B: Full-Body

Deadlift

4 x 5 @ 75 %

Back Squat

4 x 5 @ 75 %

Standing Landmine Press

4 x 5 @ 75 %

BB Seal Row

4 x 5 @ 75 %

Towel Pull-Up

4 x 8

Landmine Side Lunge

4 x 8

B-stance Landmine RDL

4 x 8

Landmine Core Rotation

4 x 8

Roman Chair/GHD Back Raise

3 x 8

Cable/Banded Shoulder YTA

4 x 8

Wednesday

C: Aerobic Base Training (LISS) (General)

Bike Ergometer

1 x 60:00

Thursday

B: Anterior Chain 2

Barbell Bench Press

4 x 5 @ 75 %

BB Box Front Squat

4 x 5 @ 75 %

Shoulder Press

4 x 5 @ 75 %

Split Squat

4 x 5 @ 75 %

Stagger Stance 1a Landmine Press

4 x 8

1l DB Calf Raise

4 x 8

DB Bench Press

4 x 8

Seated Bent Knee 1l Calf Raise Machine

4 x 8

Suitcase Carry

3 x 0:25

Hollow Hold

4 x 0:25

Cable/Banded Split Stance Pallof Press

3 x 8

Friday

C: Lactic Power Interval (HIIT)

Assault Bike

3 x 0:40

Friday

B: Posterior Chain 2

Power Clean

4 x 5 @ 75 %

Bent Over Row

4 x 5 @ 75 %

Pull-Up

4 x 5 @ 75 %

Barbell Hip Thrust

4 x 5 @ 75 %

Seated Leg Curl Machine

3 x 8

Bent Over DB Reverse Flys

4 x 8

Copenhagen Adduction

4 x 8

Banded 360° Neck Iso

4 x 0:25

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 2 - Rhino (7 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."