The Foundation Program
S18 Elite Performance Development
Soccer, Field Sports, Strength & ConditioningThe Foundation Programme is built for footballers who want more than just workouts, it’s for players who want to become better athletes.
This programme is designed for academy players, semi-professionals, professionals and serious amateurs who want to get stronger, faster, more explosive and more durable without sacrificing their performance on the pitch.
Most training plans are either bodybuilding, random circuits or generic gym programmes. They might make you tired, but they don’t make you better at football.
S18's Foundation Programme is different. It is built by a professional footballer with over 20 years experience in elite environments, using the same physical development principles used inside professional clubs. Every exercise, set and progression is selected to improve how you sprint, jump, change direction, shield the ball and stay injury-free.
This programme gives you the physical base every footballer needs before pushing into higher speed, power and intensity. If you are serious about your football and want a body that performs when it matters most, S18 Foundation Programme is where you start.
Warm Up
A
Warm Up Circuit
A RAMP warm up is a scientifically proven, structured method for preparing your body for exercise, standing for Raise, Activate, Mobilise and Potentiate. It's a progressive approach designed to enhance performance and prevent injuries by increasing body temperature, preparing specific muscles, improving joint range of motion and simulating sport specific movements at a sub-maximal level. RAISE - 2 minutes on the rower to increase core body temperature, heart rate and blood flow. ACTIVATE(Engage and fire specific muscles that will be used in the upcoming session.) 1A.Band pull apart - 12 reps 1B.Bodyweight glute bridge - 10 reps 1C.Push up - 10 reps MOBILISE(Improve the full range of motion in all the joints involved in the upcoming session.) 1A.Bodyweight walking lunge - 6 reps each leg. 1B.World's Greatest stretch - 3 reps each side. 1C.Deep Squat stretch - 30 second hold in bottom position. POTENTIATE(Gradually increase the intensity of specific movements to prepare the body for maximal effort without causing fatigue.) 1A.Jumping Squats - 2 sets x 5 reps. 1B.Medicine ball slam - 2 sets x 5 reps.
B1
Back Squat
4 x 6
B2
Box Jump
4 x 5
C
Bench Press
4 x 6
D1
Romanian Deadlift
4 x 8
D2
Weighted Chin Ups
4 x 6
E
Paloff Press
3 x 12
F
Parasympathetic Breathing
1 x 5:00
Warm up
A
RAMP warm up circuit(10 mins -Deadlift/Split squat/Press/Row)
2 minutes on Rower/Bike/Skipping A1.Glute Bridge x10(last rep 5 second hold and squeeze) A2.Deadbug x8 each side(brace core) A3.Mini band lateral walks x8 each side A4.Banded face pulls x12 B1.World's greatest stretch x3 each side B2.Walking lunges with overhead reach x6 each side B3.Arm swings and YTW's x6 each B4.Kettlebell RDL x6(light weight) C1.Broad jump x3 C2.Med ball chest pass x3(Explosive push) C3.Trap bar deadlift warm up set(50% working load)
B
Trap Bar Deadlift
4 x 5
C1
Incline DB Bench Press
3 x 10
C2
Med Ball Chest Pass
3 x 5
D1
DB Bulgarian Split Squat
3 x 8
D2
Barbell Row
4 x 10
E
Hanging Knee Raise
3 x 12
F
Parasympathetic Breathing
1 x 5:00
Prep
A
Warm Up
2 minutes on BIKE/TREADMILL/ROWER to raise body temperature. Mini-band glute bridge – 10 Mini-band lateral walks – 5 each way Mini-band kickbacks – 5 each leg Hip openers – 5 each T-spine rotations – 5 each Bodyweight RDL – 10 Pogo hops – 10 Broad jump to stick(hold the landing on each rep). 3x3reps
B
Hip Thrust
3 x 6
C1
Seated Dumbbell Arnold Press
3 x 8
C2
Chest supported Dumbbell row
3 x 10
D1
Single leg DB RDL
3 x 6
D2
DB Lateral Raise
3 x 12
E
Plank
3 x 0:45
F
Parasympathetic Breathing
1 x 5:00
Conor Sammon
Professional footballer with 20+ years in the Premier League, Championship and Scottish Premiership, making over 700 appearances. I’m passionate about helping footballers reach their full potential by becoming stronger, faster and more resilient through elite, football-specific strength and conditioning.
If you want to get stronger, faster and harder to play against, this is where it starts. Build the foundation every elite athlete needs and set yourself up for long-term performance, confidence and resilience on the pitch.
Get The Foundation Program