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

PEAK by Fabio 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.

đź“·: Shakral Photo, Jens Lens, mawebs63 & Sergio Brunetti

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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.
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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.
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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
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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.
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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., ..
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Sample Week
Week 1 of 6-week program
Sunday
C: Lactic Capacity Interval (HIIT)

A

Assault Bike

3 x 2:00

Monday
B: Full-Body

A

Banded Flutter Kicks (Plyo)

3 x 20

B

Hang Power Clean

5 x 3

C1

Single Leg Box Jump

5 x 6

C2

Suitcase Carry

4 x 0:25

D1

BB Close Floor Press

5 x 3

D2

V Ups

4 x 9

E1

MB Chest Pass

3 x 7

E2

Box Squat

4 x 9

F1

Depth Drop

5 x 6

F2

3-Way Plate Neck Curl

4 x 9

F3

3-Way Plate Neck Extension

4 x 9

Wednesday
C: Aerobic Base Training (LISS) (General)

A

Bike Ergometer

1 x 60:00

Thursday
B: Anterior Chain

A

Band Assisted Pogo Jumps

3 x 20

B

Landmine Curtsy Lunge

5 x 3

C1

Seated Box Jump

5 x 6

C2

BB Zercher Carry

4 x 0:25

D1

Landmine Push Press

5 x 3

D2

Landmine Core Rotation

4 x 9

E1

Supine MB Chest Pass

3 x 7

E2

BB Walking Lunge

4 x 9

F1

DB Jump

3 x 7

F2

1a DB Close Incline Bench Press

4 x 9

Friday
B: Posterior Chain

A

Pin/Box Power Clean

5 x 3

B1

B-Stance Trap Bar DL

5 x 3

B2

4-Way Neck Bridge

4 x 0:25

C1

Pendlay Row

5 x 3

C2

Roman Chair Hip Adduction

4 x 9

D1

Nordic Hamstring

4 x 9

D2

Chin-Up

4 x 9

Friday
C: Lactic Power Interval (HIIT)

A

Assault Bike

9 x 0:20

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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)
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The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar Linus Dietz

GFL Kicker & Punter

Verified Athlete

"The plan is fantastic - Fabio designed it to fit my strengths, weaknesses and goals. I highly recommend it to any athlete!"

verified-athlete-avatar Dario Kolb

National League A Linebacker

Verified Athlete

"The training plan from PEAK is by far the best one I ever had! (...) I'm more motivated to work out than ever before thanks to the help from PEAK."

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