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S18 HIGH PERFORMANCE PROGRAM

S18 Elite Performance Development

Football , Soccer, Field Sports

Coach

Conor Sammon

The High Performance Program is designed for athletes who want to become stronger, faster and more powerful.

Athletes will complete three structured full-body gym sessions each week, combining strength training, explosive movements, athletic development and core work. Every session includes a purposeful warm-up, clear exercise instructions and progressive overload to help you continue improving.

Created by a former professional footballer, the program applies proven high-performance training principles in a practical format suitable for committed athletes across a range of sports.

Train with purpose. Perform at your best.

$30

Get S18 HIGH PERFORMANCE PROGRAM

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 3 days per week

3 Full Body sessions each week.

Delivered through TrainHeroic

Train with a coach who is passionate about seeing you progress and unlock your full potential.

Equipment

Required

Barbell // Squat Rack // Trap Bar // Dumbells // Plyo Box // Pull Up Bar

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1 - FULL BODY A

RAMP warm up

Raise Bike - 2 min Activate Mini-Band Lateral Walk - 2 × 8 each way Glute Bridge March - 2 × 6/side Mobilise World’s Greatest Stretch + Rotation - x4/side Ankle Rockers - x8/side Potentiate Pogos - 2 × 10 Snap Down to Athletic Stance - 2 × 4 Broad Jump - 2 × 3

Barbell Box Squat

3 x 6

Box Jump

3 x 3

Barbell Bench Press

3 x 6

Romanian Deadlift

3 x 8

Chin Up

3 x 6

Pallof Press + Overhead Reach

3 x 8

Tuesday

Week 1 Day 3 - FULL BODY B

RAMP warm up

Raise Rower - 2 min Activate Mini-Band Monster Walk - 2 × 8 steps Dead Bug with Reach - 2 × 5/side Mobilise Adductor Rock Back - 6/side 90/90 Hip Switch - 6/side Potentiate Lateral Pogos - 2 × 8/side Lateral Bound + Stick - 2 × 3/side Rotational Med-Ball Throw - 2 × 3/side

Trap Bar Deadlift

3 x 6

Broad Jump

3 x 3

Incline DB Bench Press

3 x 8

Dumbbell Bulgarian Split Squat

3 x 12

Barbell Bent Over Row

3 x 8

Ab Wheel Rollout

3 x 6

Thursday

Week 1 Day 5 - FULL BODY C

RAMP warm up

Raise Treadmill jog - 2 min Activate Walking Knee Hug → Calf Raise - 6/side Scapular Push-Up - 2 × 8 Mobilise Walking Lunge + Overhead Reach - 5/side Deep Squat Pry - 5 reps Potentiate Low Pogo → High Pogo - 10 + 10 Drop Squat - 2 × 4 Countermovement Jump -2 × 3

Barbell Hip Thrust

3 x 6

Alternating Double to Single Leg Box Jump

3 x 8

Pull Ups

3 x 5

2 DB/KB Single-Leg Deadlift

3 x 12

DB Lateral Raise

3 x 10

Copenhagen Plank

3 x 40

Coach

More from S18 Elite Performance Development

Conor Sammon

I’m a former professional footballer with a passion for helping athletes perform at their best and unlock their full sporting potential.

Ready to take your performance to the next level?

Join the High Performance Program today and start building the strength, speed and power needed to perform at your best.

Get S18 HIGH PERFORMANCE PROGRAM

FAQs

Who is High Peformance designed for?

High Performance is designed for committed athletes who want to become stronger, faster and more powerful without needing to train in the gym every day. With three structured full-body sessions per week, it offers the ideal balance between high-quality training, sporting commitments and recovery.

How are the sessions delivered?

All sessions are delivered through the TrainHeroic app, allowing you to access your workouts anytime from your phone or tablet.

How long does each session take?

Most sessions take approximately 45-60 minutes depending on rest periods and gym setup.

Is this suitable during the football season?

Yes. High Performance is designed to complement football training and matches throughout both in-season and off-season periods.