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PAP - In-Season 2 - Dominator II (9 Weeks/4-5x)

PEAK by Fabio Rothmund

Coach
Fabio Rothmund

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 9 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, John Faber & 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 9-week program
Sunday
C: Lactic Power Interval (HIIT)

A

Assault Bike

10 x 0:30

Monday
High-CNS

A

Lateral Plate Pogo Jumps

3 x 6

B

BB Speed Bench Press

4 x 6 @ 60 %

C

Landmine Core Power Rotations

4 x 8

D

Broad to Vertical to Broad Jump

3 x 3

E

BB Half Front Squat

5 x 3

F

Smith Machine 1l Hip Thrust

5 x 3

Tuesday
C: Lactic Capacity Interval (HIIT)

A

Assault Bike

4 x 2:00

Wednesday
Mid-CNS

A

High/Low Pogo Jumps

3 x 10

B

BB Pin/Box Thruster

4 x 6 @ 65 %

C

Med Ball Slam

4 x 4

D

Approach Tuck to Broad Jump

3 x 5

E

BB Pin/Box Split Squat

3 x 10

F

RDL

4 x 10

G1

Kneeling Cable/Banded Core Rotation

4 x 10

G2

Hollow Rock

4 x 0:30

Thursday
Low-CNS

A1

DB Seal Row

4 x 10

A2

Incline DB Bench Press

4 x 10

B1

TRX Pike

4 x 10

B2

Bosu/Ab Mat Crunch

4 x 10

C1

DB 45° Walking Lunge

4 x 10

C2

Cable Face Pull

4 x 9

D1

Copenhagen Drop Catch

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

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

A

Bike Ergometer

1 x 45:00

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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 Season.

Get PAP - In-Season 2 - Dominator II (9 Weeks/4-5x)
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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 Carl Holdt

ELF Running Back

Verified Athlete

""Working with Fabio is a blessing for any Athlete! (...) For anyone trying to better themselves on and off the field I recommend working with PEAK!"""

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 - In-Season 2 - Dominator II (9 Weeks/4-5x)