Kraft & Konditionstraining Wimmer

Soccer
Coach
Felix Wimmer

Features
1 sessions per week
Must use App app to view and log training
Program Training
$69
Get InSeason Program for BALRs
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Speed
Your weekly speed stimulus to keep or get your body ready for the fastest demands of the game during the season
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Strength
Strength Training is one of the most important injury prevention modalities out there. Stopping it in-season would be fatal. We make sure that you get the stimuli you need
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Upper Body Armour
We build you upper body strength & aestethics within this program, so that you can be more robust in duels
Features
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Access to your coaches
Open line of communication with me in order to accommodate lack of equipment and other general contradictions.
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Programming 5 days per week
4 days of weightroom/plyos + 1 day of speed. Formatted in a way that can be done over 3, 4 or 5 days to allow flexibility.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
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Sample Week
Week 1 of 12-week program
Sunday
Lower Body 1

A

Train Heroic Explanation

For Completion

B

Supine Pelvic Tilts

1 x 20

C

Standing Calf Push

2 x 8

D

Soleus Squat

2 x 4

E

Disclaimer Plyos InSeason Program

For Completion

F

Double Leg Leaps

1 x 20

G

Med Split Leaps

1 x 8

H

Alternating Split Leaps

1 x 8

I

Low Hops

1 x 10

J

Broad Jump

5 x 1

K

Warm Up Sets

For Completion

L

Hip Thrust

1 x 4

M

Smith Machine Split Squat

1 x 4

N

Hip Flexor Cable

1 x 4

O

Leaps for height

1 x 6

P1

2up 1down Knee Extension

1 x 1

P2

2up 1down Seated Leg Curl

1 x 1

Q

7/11 Breathing

1 x 300

Monday
Upper Body 1

A

Crab Position Reaches

1 x 15

B

Crab Position Cross Touches

1 x 15

C

Seated Behind the Neck Press BB

1 x 8

D

Seated Lateral Raise

1 x 10

E

Wide Grip Bench Press

1 x 7

F

SA Triceps Pushdown Cable

1 x 8

G

Wide Grip Lat Pulldown

1 x 8

H

Narrow Machine Row

1 x 8

I

Machine Kelso Row

1 x 8

J

Incline Bench Bicep Curl DB

1 x 10

K

Cable/Band Lateral Flexion

2 x 6

L

7/11 Breathing

1 x 180

Tuesday
Lower Body 2

A

Train Heroic Explanation

For Completion

B

Supine Pelvic Tilts

1 x 20

C

Standing Calf Push

2 x 8

D

Soleus Squat

2 x 4

E

Disclaimer Plyos InSeason Program

For Completion

F

Double Leg Leaps

1 x 20

G

Alternating Split Leaps

1 x 8

H

Low Hops

1 x 10

I

Rectus Femoris Overcoming ISO

3 x 5

J

Band Assisted CMJ

5 x 1

K

Warm Up Sets

For Completion

L

Hip Thrust

1 x 4

M

Smith Machine Split Squat

1 x 4

N

Leaps for height

1 x 6

O1

2up 1down Knee Extension

1 x 1

O2

2up 1down Seated Leg Curl

1 x 1

P

7/11 Breathing

1 x 300

Wednesday
Speed

A

Sprint

For Completion

Thursday
Upper Body 2

A

Shoulder Crawl 1

1 x 8

B

Shoulder Crawl 2

1 x 8

C

Shoulder Crawl 3

1 x 5

D

Seated Behind the Neck Press BB

1 x 8

E

Seated Lateral Raise

1 x 10

F

Wide Grip Bench Press

1 x 7

G

SA Triceps Pushdown Cable

1 x 8

H

Wide Grip Lat Pulldown

1 x 8

I

Narrow Machine Row

1 x 8

J

Machine Kelso Row

1 x 8

K

Incline Bench Bicep Curl DB

1 x 10

L

Cable/Band Lateral Flexion

2 x 6

M

7/11 Breathing

1 x 180

Coach
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