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PRO Performance 1.0 - English

TrainPro Center - Fran Silva

Soccer, Basketball, Handball, Hockey

Coach

Fran Silva

Strong in the gym but not seeing it on the pitch? ⚽🔥

PRO Performance is a 12-week program for footballers who want to transfer their strength to the pitch: more speed, more explosive accelerations, more power in duels and fewer injuries.

It's not theory. It's adapted from the methods and sessions I have used, and still use, with professional footballers such as:

🇦🇷 Marcos Acuña (River Plate, World Champion)

🇦🇷 Valentín Barco (Chelsea, Argentina national team)

🇧🇷 Antony (Real Betis)

🇨🇴 Nelson Deossa (Real Betis)

🇺🇾 Facu Bernal (Real Betis)

🇧🇷 Diego Carlos (Parma)

🇦🇷 Erik Lamela (Ex-Roma, Tottenham)

🇪🇸 Martín Montoya (Ex-Barcelona, Betis, Spain national team)

🇺🇾 Sebastián Coates (Nacional)

🇮🇹 Valentino Fattore (Sevilla Atlético)

🇪🇸 Fatou Kanteh (Sevilla FC Women)

🇪🇸 Lucía Corrales (London City Lionesses, Spain national team)

🇬🇹 Andrea Álvarez (Sevilla FC Women, Guatemala national team)

And proven by more than 600 youth and amateur players who have already felt the difference: faster sprints, sharper stops and starts, more endurance, more power in contact and, above all, fewer injuries so you're always available.

🚀 How is it built? In blocks, so you progress week after week without the risk of overtraining:

🟢 Adaptation (2 microcycles): you prepare your body and build the base.

🔵 Submaximal Strength (3 microcycles): solid structural strength.

🟡 High Force (2 microcycles): developing maximal strength and power.

🟠 Fast Force (3 microcycles): strength-speed and reactivity.

🔴 Reactivity Force (2 microcycles): reactivity, stiffness and elasticity.

📅 Every week you'll have 5 to 6 sessions explained step by step. On top of the strength work in the gym, it includes field sessions for metabolic conditioning, acceleration, top speed, change of direction (COD) and curved sprints.

⚽ Designed to be done in-season: it alternates loading weeks with lower-volume power weeks, and within each week we load the first days and ease off afterwards so you arrive at your best for the weekend match.

👉 Stop training like everyone else and start training like a pro.

$30

Get PRO Performance 1.0 - English

Perform better on the pitch

Every session and every block has one goal: to get you to every match stronger, more powerful and faster. A program 100% focused on improving your strength, power, conditioning and speed.

The pros’ method

Programming adapted from the work I do with top-level European footballers. Also tested with youth, amateur and women’s football players.

Varied, demanding sessions

Sessions change every 2 weeks. Each microcycle has clear goals and every exercise is chosen to meet them. More than 150 different exercises across the whole program.

More performance, fewer injuries

You'll improve your strength, mobility, endurance and movement quality. That way you reduce your risk of injury and perform more and better throughout the whole season.

Features

Programming 5 days per week

5 to 6 sessions per week: strength in the gym, conditioning, speed and acceleration.

Video guide for every exercise

Every exercise has its own video. More than 150 exercises across the whole program.

Everything in the app

Your workouts always at hand and up to date. No more repeating the same routine week after week.

Equipment

Required

Full gym // Space to run (field or track)

Sample Week

Week 1 of 12-week program

Sunday

Read 2nd - Adaptation Micro Guidelines

Sunday

Read 1st - General program guidelines

Monday

ONLINE TEST DAY PRO 3.0 - Jump - Sprint - Strength + Upper

#Test Movilidad Tobillo-Hombro-Cadera

Conditioning

@Mov + Activ Full MI Sport 2.0

Do 1-2 rounds as needed (if 1 round is enough, perfect!) Each exercise 8-10 reps or 30-45 seconds of work. If you need to add or change an exercise, DO IT (you may feel that another exercise not listed here works better for you) This is an activation guide: you can modify it, but it's important that you do all the movements I prescribe!

Test Dorsiflexion con cinta

TEST Squat jump

TEST CMJ

TEST Broad Jump

CMJ Unipodal Test

TEST sprint 5 mts partida detenida

TEST sprint 10 mts partida detenida

TEST sprint 10 mts Fly

5-10-5 shuttle

Hexa Bar Squat

1 x 5

BOX Back Squat 2.0

1 x 5

Bench Press

1 x 3

Weighted Strict Pullup

1 x 1

Seated Military Press barbell

1 x 5

Foam Roll routine

1 x 15:00

Tuesday

2nd session - Long HIIT - Energy Systems - Phase 1

Prep

@Circuit mov+activ Run/Carrera Sport

Full activation before the field work. Do 1 set of 8-12 reps of each variation, with good technique and pushing your mobility. Run drills: you can do between 8 and 10 variations. Choose 5 you master well and 5 that you find hard, and practice them to master and improve them. You can add foam roller massage at the start of the session: 45-60" per muscle group.

Run

1 x 5:00

Low Pogo + High Pogo

2 x 10

Wall drill FULL

2 x 8

Run - HIIT LARGO

5 x 2 @ 200

Foam Roll routine

1 x 10:00

Tuesday

1st session - Session 1 - Full Squat + Push (adaptation)

Manual Ankle Dorsiflexion Mobilization

1 x 5 @ 5

Masaje dorsal foam roller

1 x 60

CORE Angels Exercise

1 x 8 @ 5

Mobility Squat - Sentadilla profunda

1 x 5 @ 5

DB 3-Way Raise

1 x 24 @ 6.61 kg

Sentadilla pulso - Squat

1 x 10

Box Jump Bien

2 x 8

Depth Jump landing

2 x 8

DB Push Press single arm

3 x 8

@Triple Hop Front

2 x 4

Back Squat

4 x 8

Shoulder Press

3 x 8

@CORE Chop Elástico - Sport

3 x 8 @ 8

Bench Press

3 x 8

Front Rack Walking Lunge

3 x 10

CORE Dinámico Rot - disco + elástico

3 x 10 @ 11.02 kg

Squat Jump dumbbells

3 x 8

Landmine JERK

3 x 8

Wednesday

Session 2 - Full Hips + Pull (adaptation)

World's Greatest Stretch (Mobility Exercise)

1 x 8

Hiperextensión torácica con rodillo 2

1 x 8

90-90 Caderas con manos

1 x 10

Flexores caderas - Específico 3 variantes

1 x 5 @ 3

Glute Bridge con banda + abductores

1 x 8 @ 3

ISO Glute Bridge Iso Isquios

1 x 5 @ 1

Monster walks standing

2 x 12

FacePull correcto

1 x 10

Pull Up scap - Escapulares

1 x 5 @ 3

Hip Thrust

3 x 8

Strict Bodyweight Pull-Up

3 x MAX

Ab Wheel

3 x 5

Sumo Deadlift High Pull

3 x 6

Remo 90 - Pendlay Row al piso

3 x 8

MB Side Throw

3 x 16

One arm row - Serrucho

3 x 8

Curl isquios slider

3 x 5

Band Facepull to External Rotation to Press

3 x 10

Knees to Elbows

3 x 12

Thursday

Short HIIT 1:1 - Energy Systems - Phase 1

Prep

@Circuit mov+activ Run/Carrera Sport

Run

1 x 5:00

Low Pogo + High Pogo

2 x 10

Wall drill FULL

2 x 8

Acel first step lateral d/ una rodilla

2 x 5

Run - HIIT CORTO/Aceleración

4 x 12 @ 50

Foam Roll routine

1 x 10:00

Friday

Session 3 - Full Body + DLO Adaptation

Prep

Circuito movilidad + activacion FULL BODY 1.0

2 sets of each exercise, as a circuit. - Mobility: 5-8 reps, holding 3-5" depending on the exercise. - Bike: 3-5' at variable intensities, your choice. - Strength: 8-12 reps with moderate loads and full ranges of motion. (Hip flexors: do the seated variation on the floor, lifting the straight leg.)

CORE Ab Wheel barbell - barra

2 x 5

Técnica Hang Power Clean

3 x 6

Bench Press

3 x 6

High hang squat snatch CORRECTO

3 x 5

Tempo pull ups

3 x 4 @ 6

CORE Polea elástico leñador - Arriba a abajo

3 x 8

Landmine JERK

3 x 5

Triceps Dips

3 x 9

Remo T -Row t

3 x 8

Saturday

Eccentric Session - Read guidelines (Optional)

Biking / Bici

1 x 5:00

Sentadilla pulso - Squat

1 x 15

Glute Bridge

1 x 15

ISO Glute Bridge Iso Isquios

1 x 5 @ 5

Prev Captain Morgan - Cadera / hip

1 x 5

Depth Push-Up

3 x 8

Step up deficit excéntrico

3 x 5

Partner Nordic Hamstring Curl

3 x 6

Copenhagen Excéntrica - 3 progresiones

3 x 8 @ 1

Curl isquios excéntrico

3 x 5

Tempo pull ups

3 x 5 @ 5

Reverse Nordic Curl

3 x 8

Flexibilidad aductores

3 x 5

Hiperextensión lumbar en banco - Back

3 x 8

Coach

More from TrainPro Center - Fran Silva

Fran Silva

Strength and Conditioning Coach, graduate in High Performance Sport and founder of TrainPro Center. - 20+ years of experience - 600+ athletes trained - 1,500+ people trained across all goals and areas - Strength coach to professional footballers My job: making sure the strength you build in the gym shows on the pitch.

Train like a pro!

With a single payment you get 12 weeks of training with the method I use with professional footballers. Stick to it and you'll perform like never before. Shall we get started?

Get PRO Performance 1.0 - English

FAQs

Who is this program for?

For committed footballers (youth, amateur or professional) who want to be faster, more explosive and stronger on the pitch, and get injured less.

Do I need previous gym experience?

PRO Performance 1.0 is the starting point, designed for players with little experience in sports training. It begins with two adaptation microcycles and every exercise has its own explanatory video, so you learn the technique from the start.

How long is the program?

12 weeks and more than 60 sessions.

How many days a week will I train?

Between 5 and 6 sessions a week, combining strength work in the gym with field sessions: conditioning, acceleration, top speed and change of direction.

Can I do it during the season?

Yes, it's designed to be done in-season. It alternates loading weeks with lower-volume power weeks, and within each week we load the first days and ease off afterwards so you arrive at your best for the weekend match.

What equipment do I need?

Access to a full gym and a space to run (field or track) for the speed and conditioning sessions.

How will I measure my progress?

Week 1 starts with a test day: jumps, sprints, force-velocity profile, Nordics and strength. That way you know your starting point and have a reference to compare your progress against.

How do I access the workouts?

Everything is in the TrainHeroic app: sessions, sets, reps and a video for every exercise, always on your phone.

Does it work for other sports?

It's designed for football, but the strength, power, speed and change-of-direction work also suits sports like basketball, handball or hockey.

Is the price monthly or for the whole program?

It's a single payment for the whole program, and you can reuse it for a full year.

What do I do when I finish the program?

You can repeat it in full at no extra cost or move up to the next level, PRO Performance 2.0. Message us and we'll tell you the best next step for you.

Which PRO Performance level should I start with?

If you have little experience, start with PRO Performance 1.0. If you have 6 to 12 months of sports training, PRO Performance 2.0. If you have more than a year of solid sports training experience, PRO Performance 3.0.

How do I combine it with my club training?

It's designed to complement your club training. You decide: you can do the day's session or skip it, or move it to another day to fit around your team schedule.

How long is each session?

Gym sessions last roughly 70 to 80 minutes, and field sessions 50 to 60 minutes.

What if I have a midweek match?

Adjust the week as it suits you, moving or dropping sessions around your fixtures. This is a pre-set plan: if you're looking for 100% personalized programming, that's a separate service. Message us and we'll tell you more.

Any questions before you start?

Message us and we'll help you choose the right program for you: https://linktr.ee/fransilva.pf

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