The Synergist Effect

Football
Coach
Catherine Paape

A specialized program to increase performance in both place kickers and punters. With a focus on transitional speed and power, this program will increase overall athleticism while targeting prime mechanics specific for special teams’ operations. Kickers are athletes too!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
4DS 1:1M

Warmup

A

5 minutes of movement. Jogging, shuffling, cardio equipment, your choice. Just get the body moving and heart rate up.

Prep

B

Movement Prep

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Groiner w/ reach x10 Scap Push Up x10 Lateral March 10yds

C

Build Ups

3 x 30

D

Broad Jump

2 x 3

E

Broad Jump

2 x 3

F

Banded Joint Mobilization

2 x 10

G1

Back Squat

3 x 6 @ MAX, 80, 80 %

G2

Band Pull-Apart

3 x 10

H1

Romanian Deadlift

3 x 12

H2

Quadruped T Spine Rotation

3 x 10

Steady State Cardio

I

Steady State Cardio of choice. Run, bike, row, etc. Keep heart rate between 65-75% of Max. 10 minutes minimum.

Recovery

J

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Tuesday
4DS1:1T

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Conditioning

B

Movement Prep

Shoulder Circles x10 Torso rotations x10 Hip Circles x10 Lateral Lunge x10 Rotational Pushup x10 Plank to Pike x5 (slow and controlled)

C

Side Shuffle

2 x 20

D

Lateral Shuffle to Sprint

2 x 30

E

1/2 Turkish Get Up

2 x 5

Prep

F

Plate Prep

Grab 2.5-5lb weight for all movements x10 each Lateral Raise Front Raise Arnold Press Curl to Press Bent Over Fly

G1

Barbell Bench Press

3 x 6 @ MAX, 80, 80 %

G2

Half kneeling face pull

3 x 15

H1

1-Arm DB Row

3 x 10

H2

Inchworm

2 x 6

I

Farmers carry

3 x 30

Conditioning

J

Interval work: Your choice of movement, running, shuffling, biking, rowing, etc 20 MAX effort, 60s rest 6 rounds Get. After. It.

Recovery

K

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Wednesday
4DS1:1W

Prep

A

Warmup

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Movement Prep

Glute Bridge w/ reach x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

C1

Rotational Squat

2 x 5

C2

Heel Clicks

2 x 10

C3

Plank

2 x 0:30

D

Supine Knees Side to Side

2 x 10

Recovery

E

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Thursday
4DS1:1TH

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Movement Prep

Lateral Squat x10 High Knee Pull 20yds Quad Pull 20yds Ankle to Stomach Pull 20yds Hip Circles from quadrupled position x5 each side Rotational Push Up x10

C

Hip Air Plane

2 x 10

D1

Monster Walks

2 x 10

D2

Theraband Side Walk

2 x 10

E

Deadlift

3 x 6 @ MAX, 80, 80 lb

F1

DB Lateral Step-Up

3 x 10

F2

Pull-Up

MAX, 50, 50

G1

Backward Sled Drag

4 x 3:00

G2

Side Plank on Elbows

4 x 0:30

Recovery

H

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Friday
4DS 1:1F

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Conditioning

B

Movement Prep

Leg Swings x10 Rev Lunge w/ Twist x10 Inchworm to Push Up x5 Scap Push Up x10

C1

Wall Slides

2 x 10

C2

Wall Lunge Mobility

2 x 5

Prep

D

Plate Prep

Grab 2.5-5lb weight for all movements x10 each Lateral Raise Front Raise Arnold Press Curl to Press Bent Over Fly

E1

DB Military Press

4 x 6

E2

Band Pull-Apart

3 x 10

F

One arm DB incline

3 x 12

G

Front to Lateral Raise

2 x 10

H

Skull Crushers

2 x 12

Steady State Conditioning

I

10 minutes minimum. Steady state cardio, bike, run, swim, row, etc. Preferably non-impact as we wrap up the week. 65-75% max heart rate.

Recovery

J

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Coach
coach-avatar Catherine Paape

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