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PAP: Pre-Season 2 - Athlete (8 Weeks/5x)

PEAK by Fabio Rothmund

Football
Coach
Fabio Rothmund

Expand all capabilities and maximize performance with a well-structured and thought through training plan! Use this block to prepare yourself optimally for the season around the corner!

This program contains 5 sessions per week (3x Strength & 3x Conditioning) for 6 to 10 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 8-week program
Sunday
C: Lactic Capacity Interval (HIIT)

A

Assault Bike

3 x 2:00

Monday
B: Mid-CNS

A

Lateral Hurdle Hops

5 x 8

B

MB Low-High Chop Throw

4 x 3

C

Banded BB Speed Box Back Squat

4 x 6 @ 65 %

D

Drop Broad Jump

5 x 4

E1

Neutral Grip Pull-Up

4 x 8

E2

Weighted Push-Up

4 x 8

F

Nordic Hamstring

4 x 8

G1

Banded Speed Core Rotation

4 x 8

G2

L-Sit

4 x 0:25

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

A

Bike Ergometer

1 x 60:00

Thursday
C: Lactic Power Interval (HIIT)

A

Assault Bike

9 x 0:20

Thursday
B: High-CNS

A

Single Leg Bounds

3 x 7

B

MB Side To Side Slam

4 x 6

C

BB Close Grip Speed Board Press

4 x 6 @ 65 %

D

BB Pin/Box Split Squat

4 x 6 @ 65 %

E

Continuous Banded Vertical Jump

4 x 6

F

Front/Back & Lateral Pogo Jumps

4 x 10

Friday
B: Low-CNS

A

DB 1l RDL

4 x 8

B1

Stagger Stance 1a LM Press

4 x 8

B2

1a LM Row

4 x 8

C

BB Overhead Walking Lunge

4 x 8

D

DB Goblet Cossack Slide

4 x 8

E1

Seated bent knee calf raise machine

4 x 8

E2

3-Way Plate Neck Extension

4 x 8

E3

3-Way Plate Neck Curl

4 x 8

F1

Hanging Knee Raise

4 x 8

F2

Front Rack Carry

4 x 0:25

G1

Choose Your Own: Biceps Exercise

4 x 8

G2

Choose Your Own: Triceps Exercise

4 x 8

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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 2 - Athlete (8 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 2 - Athlete (8 Weeks/5x)