PAP: Pre-Season 1 - Hulk (6 Weeks/5x)

K2 by Rothmund

Football

Coach

Fabio Rothmund

Gain lightning-fast explosiveness, spring-like jump heights with a well-structured and thought through training plan. Use this and the following block (Athlete) to prepare yourself optimally for the coming season!

This program contains 5 sessions per week (3x Strength & 3x Conditioning) for 6 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

$41

Get PAP: Pre-Season 1 - Hulk (6 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 // Medballs // Some type of Conditioning Equipment (Assault Bike, Bike Erg., ..

Sample Week

Week 1 of 6-week program

Sunday

C: Lactic Capacity Interval (HIIT)

Assault Bike

3 x 2:00

Monday

B: Full-Body

Banded Flutter Kicks (Plyo)

3 x 20

Hang Power Clean

5 x 3

Single Leg Box Jump

5 x 6

Suitcase Carry

4 x 0:25

BB Close Floor Press

5 x 3

V Ups

4 x 9

MB Chest Pass

3 x 7

Box Squat

4 x 9

Depth Drop

5 x 6

3-Way Plate Neck Curl

4 x 9

3-Way Plate Neck Extension

4 x 9

Wednesday

C: Aerobic Base Training (LISS) (General)

Bike Ergometer

1 x 60:00

Thursday

B: Anterior Chain

Band Assisted Pogo Jumps

3 x 20

Landmine Curtsy Lunge

5 x 3

Seated Box Jump

5 x 6

BB Zercher Carry

4 x 0:25

Landmine Push Press

5 x 3

Landmine Core Rotation

4 x 9

Supine MB Chest Pass

3 x 7

BB Walking Lunge

4 x 9

DB Jump

3 x 7

1a DB Close Incline Bench Press

4 x 9

Friday

B: Posterior Chain

Pin/Box Power Clean

5 x 3

B-Stance Trap Bar DL

5 x 3

4-Way Neck Bridge

4 x 0:25

Pendlay Row

5 x 3

Roman Chair Hip Adduction

4 x 9

Nordic Hamstring

4 x 9

Chin-Up

4 x 9

Friday

C: Lactic Power Interval (HIIT)

Assault Bike

9 x 0:20

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: Pre-Season 1 - Hulk (6 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."