Athlete Performance Program
Imad Shaker
SoccerThis program is designed for intermediate to advanced level athletes/individuals looking to become stronger, faster and better conditioned in 12 weeks.
There are 3 main phases. Each week is progressive and requires absolute compliance!
A
Dynamic Warm-up
1 x 8:00
B
Cardio
4 x 1:00 @ 3:00
C1
SL Isometric Calf Raises (bent knee)
6 x 15
C2
SL Isometric RB Tibialis Raise
6 x 15
C3
Supine Isometric Minin-Band Hip Flexion
6 x 15
D1
Feet Elevated Glute Bridges
3 x 30
D2
Push Ups
3 x 30
D3
Goblet Squat
3 x 30
D4
Seated RB Row
3 x 30
D5
Pulse Squat
3 x 30
E1
Plank Hip Dips
3 x 1:00
E2
Crunches
3 x 1:00
A
Dynamic Warm-up
1 x 8:00
B
Run
5 x 5:00 @ 1:00
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Seated Knee Hug Stretch
1 x 30
C5
Seated Knee Hug Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
A
Dynamic Warm-up
1 x 8:00
B
Cardio
5 x 1:00 @ 1:00
C1
RB Shoulder External Rotation
3 x 10
C2
Mini Band Clam Shells
3 x 10
C3
Mini Band Clam Shells
3 x 10
D1
Kneeling Lat Pull-Down
3 x 30
D2
Stationary Lateral Lunge (Goblet)
3 x 30
D3
DB Curl & Press
3 x 30
D4
Stationary Lateral Lunge (Goblet)
3 x 30
D5
DB Calf Raises
3 x 30
E1
Dead Bug
3 x 1:00
E2
Plank
3 x 1:00
A
Skip Rope
5 x 1:00 @ 0:30
B1
Downward Facing Dog Stretch
1 x 30
B2
Seated Knee Hug Stretch
1 x 30
B3
Seated Knee Hug Stretch
1 x 30
B4
Butterfly Stretch
1 x 30
B5
Foot Elevated Hamstring Stretch
1 x 30
B6
Quad Stretch
1 x 30
A
Dynamic Warm-up
1 x 8:00
B1
Isometric RB Hamstring Curl
3 x 20
B2
Goblet Wall Sit
3 x 20
B3
Static Bent Knee Copenhagen
3 x 20
B4
Static Bent Knee Copenhagen
3 x 20
C1
Assault Bike
3 x 30 @ 8
C2
Push Ups
3 x 30
C3
Goblet Squat
3 x 30
C4
RB OHP
3 x 30
C5
Squat Jumps (Continuous)
3 x 30
D1
Side Plank
3 x 1:00
D2
V-Sit Knee Tucks
3 x 1:00
E
Squat Jumps (Continuous)
A
Dynamic Warm-up
1 x 5:00
B
Spin Bike
1 x 30:00
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Seated Knee Hug Stretch
1 x 30
C5
Seated Knee Hug Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
C7
Childs Pose with Lat Stretch
1 x 30
C8
Childs Pose with Lat Stretch
1 x 30
C9
Seated Chest Stretch
1 x 30
A
Full-Body Yoga 1.1
1 x 10:00
Imad Shaker
CSCS, R.Kin, BSc Kinesiology, Dip Fitness & Health - Imad is a high performance strength & conditioning coach with 5+ years of experience training youth, varsity and collegiate level athletes. His athletic roots come from playing competitive soccer to more recently, powerlifting.
Be it time, money, relationships and sometimes even sleep, nothing of high value comes easy. Commit to your goals, follow a plan, achieve results!
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