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
A
Assault Bike
3 x 2:00
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
A
Bike Ergometer
1 x 60:00
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
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
A
Assault Bike
9 x 0:20
Fabio Rothmund is a physio-novice, former professional Linebacker and CEO of PEAK by Fabio Rothmund.
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)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."
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."
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!"
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."