PRIME TIME

STRNGTH & MVMNT CO.

Football , Gaelic Football, Rugby, Soccer
Coach
Louie Mott

In-season Strength and conditioning program designed for the weekend warrior, allowing local footballers access to ELITE level performance training

Allowing for better

  • Strength

  • Explosiveness

  • Mobility

  • Speed

  • Recovery

All while allowing you to perform at your best when PRIMETIME rolls around

This program is designed to work in with your training week and manage fatigue so that you don't go into training and game day too sore to inhibit performance!

Consists of:

  • 2 Strength and Power Sessions

  • 1 Movement session

  • 1 Recovery session

This program will cover all basis to allow you to put your best foot forward week in week out

$54
Get PRIME TIME
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Be the player no one wants to line up on
Take the game head on as a a stronger more physical player this season
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Take the guesswork out of training
Ditch the body building training split and start training like an athlete
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Help develop your game with the opportunity to reflect on your performance and set goals to chase!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbells // Squat/pull up Racks
Recommended
Trap Bar // Cable station // Boxes
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Sample Week
Week 1 of 12-week program
Sunday
Heavy Effort Day (GD-2)

A1

Two step Hurdle Jump

3 x 3

A2

1/4 turn Heidan

3 x 3

B1

Front Squat

3 x 5

B2

Incline DB Press

3 x 6.10

C1

Single Leg Landmine RDL

3 x 5

C2

Pull ups ( Neutral Grip )

3 x 6.10

D1

Bent Knee Copenhagen

2 x 60

D2

Calf + Hamstring FR Bridge

2 x 60

D3

Frontal Plane Split Squat Isometric

2 x 60

Monday
Footy Training (GD -3)

A

FOOTY TRAINING

Tuesday
Dynamic Effort (GD+3)

A

Pogos

2 x 20

B

Continous Lateral Bound

3 x 3

C1

Push Press

3 x 3

C2

B Stance trab bar Deadlift

3 x 3

D1

Banded Plyo push up

3 x 5

D2

Barbell Box Squat

3 x 3

E1

Seated DB Bicep Curls

E2

Double katana tricep extension

Wednesday
Footy Training (2+GD)

A

FOOTY TRAINING

Thursday
Movement Session (1+GD)

A1

1/2 Kneeling Hip Flexor

2 x 60

A2

Side-lying Hip Shift

2 x 20

A3

Figure 4

2 x 60

A4

Kneeling Hip Hurdle

2 x 10

A5

Worlds Greatest stretch Flow

2 x 3

Friday
GAME DAY

A

GAME DAY

Saturday
Recovery Day GD -1

A

B

Recovery Jog

1 x 20:00 @ 5

C

Free Stretching time

1 x 2 @ 1:00

Coach
More from STRNGTH & MVMNT CO.
coach-avatar Louie Mott

Louie knows what its like to compete against the best, having been a 4 time national Judo champion turned strength and conditioning coach He has ran pre-seasons for multiple football clubs and also the Head S+C at the semi-professional level in basketball in the NBL1 as well as working with multiple National and International level athletes across multiple sports such as Hockey, Judo and Tennis

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Time to elevate your game

With a program fit for pro-athletes at the tip of your fingers you'll have no option but to realise your full potential

Get PRIME TIME
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PRIME TIME
Join Today!