Whilst ARMOUR UP is a remote service hopefully the video above gives you an opportunity to get to know who i am and a further insight into my coaching philosophy and service i provide my clients.
ARMOUR UP will be a programming platform designed for athletes both male and female who struggle to supplement and periodise resistance training alongside their sports specific training in-season. All too often athletes make big efforts during preseason to build muscle, strength and speed…to then totally neglect it in season. Implementing this programme into your weekly regime will help maintain and drive strength training adaptations which will reduce the likelihood of injury re/occurrence and therefore maximise your performance and game time.
Prep
A
Lower Body Warm Up
1.Half Kneeling Couch Stretch 1x10per 2. 90-90 Hip Switches 1x5per 3. Single Leg Fire Hydrant w/pause 1x5 per 4.Banded Hip Thrusts 1x10 5.Goblet Cossack Squats 1x5 per
B
Foam Roller Hamstring Curls
3 x 15
C1
Barbell Back Squat
5 x 6
C2
Half Kneeling Couch Stretch
5 x 30
D
Dumbbell RDL (Staggered Stance)
3 x 10
E1
Side Lunges (Non-Alternating)
3 x 8
E2
Calf Raises (DBL leg & Belt Weighted)
3 x 15
F1
Hollow Hold w/ Med ball squeeze
1 x 30
F2
Side Plank Abduction Iso
1 x 15
Conditioning
A
Conditioning Warm Up
1. Foam roll glutes (1x30s per side) 2. T spine extensions & roll (1x1min) 3. Good ass pigeon stretch (1x30s per) 4. Hamstring banded stretch (1x30s per) 5.Alternating side lunges (1x5 per) 6. Single leg BW deadlift (1x5 per)
B
60 Yard Shuttle Run
1 x 60
C
Repeated Sprint Intervals
2 x 6 @ 8
Prep
A
Warm Up - Full body
1.Downward Dog 1x5 2. 90-90 Switches 1x5 per side 3. Single leg Hamstring Bridge 1x5per 4. T-Spine Reach 1x5 per 5. Banded Up & Overs 1x10 6. Banded Pull Aparts 1 x10
B1
Box Jump (Step off)
4 x 5
B2
Med Ball Chest Throw
4 x 5
C
Chin up (Neutral Grip)
5 x 5
D
Split Squat w/DB
3 x 12
E1
Goblet Squat w/Heels Elevated
3 x 15
E2
Push Up
3 x MAX
F1
Single Leg ham/soleus iso w/foam Roller
1 x 30
F2
Deadbug w/foam roller (Same side)
1 x 10
Prep
A
Upper Body Warm Up
1.90-90 Pec Stretch 1x10 Oscillations per side 2. Single Arm Lat Stretch w/Rotations 1x5per side 3.Banded Up & Overs 1x10 4. Banded Pull Aparts 1x10 5. Banded Face Pull 1x10
B1
Dumbbell Bench Press
5 x 8
B2
T Spine Seated Rotation w/med ball
4 x 5
C
Lat Pulldown w/Neutral Grip
4 x 10
D
Single Arm Rotating Row
3 x 15
E1
Dumbbell Bicep Curl (Seated)
1 x 12
E2
DB Tricep Extension
1 x 12
I've always pursed a career in sports performance with the belief that knowledge along with continuous research into my field is vital to deliver a world class coaching service to my clients.
Tired of persistent injuries? Hitting a plateau in your training? Lack structure and accountability ? Ready to achieve your full potential ? Take action now! ARMOUR UP
Start My 7-Day Free TrialGlentoran & NI international
Verified Athlete"My goal was to make it back into the NI squad for the World cup qualifiers after ACL reconstruction and with the expert help of Peter we achieved that in 9 months. Peter created a programme that focused on the rehab but also covered all other aspects of my physical preparation"
Glentoran FC
Verified Athlete"It's a massive confidence booster to know i'm training in the right way specifically for my sport. Its brilliant coming out of sessions knowing your continually progressing and improving"
Crusaders FC
Verified Athlete"My lower body and core strength have improved significantly which i have noticed from both a performance and aesthetic perspective. I have been exposed to elements of training that i had previously neglected. I knew i required someone with experience and proven results and Peter ticked all the boxes"
Cliftonville & NI International
Verified Athlete"Peter had the knowledge and experience to guide me the whole way through my pre and post ACL reconstruction . He covered every aspect of training and no part was left unnoticed. We continue to work together to ensure i remain the fittest and strongest version of myself"
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