Unleash the beast and** dominate your opponent** with a well-structured and thought through training plan! Use this block to maintain and extend your unlimited capabilities you built up during your relentless off-season!
This program contains 4-5 sessions per week (2-3x Strength & 3x Conditioning) for 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
A
Assault Bike
10 x 0:30
A
Band Assisted Lateral Bounds
3 x 10
B
Speed LM Press
4 x 6 @ 60 %
C
MB Punch
4 x 8
D
Back To Back Broad Jump
3 x 5
E
BB Half Back Squat
5 x 3
F
Barbell Hip Thrust
5 x 3
A
Assault Bike
4 x 2:00
A
LL RR Hops
3 x 10
B
LM 1a Pin/Box Thruster
4 x 6 @ 65 %
C
MB Slam to Wall Throw
4 x 4
D
Approach 1l Box Jump
3 x 5
E
BB B-Stance Half Squat
3 x 10
F
Banded B-Stance DB RDL
4 x 10
G1
Banded/Cable B-Stance Rotation Row
4 x 5
G2
L-Sit
4 x 0:30
A1
1-Arm DB Row
4 x 10
A2
DB 30° 1a Incline Bench Press
4 x 10
B1
TRX Core Roll-Out
4 x 10
B2
Hanging Knee Raise
4 x 10
C1
Landmine Side Lunge
4 x 10
C2
Cable/Banded Shoulder YTA
4 x 9
D1
Copenhagen Adduction
4 x 10
D2
Seated Bent Knee 1l Calf Raise Machine
3 x 10
E1
Choose Your Own: Triceps Exercise
4 x 10
E2
Choose Your Own: Biceps Exercise
3 x 10
F1
Calf Raise Machine
3 x 10
F2
Choose Your Own: Biceps Exercise
2 x 10
A
Bike Ergometer
1 x 45:00
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 Season.
Get PAP: In-Season 1 - Dominator I (10 Weeks/4-5x)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."