ARMOUR UP

One2One Gym

Football , Multi-sport, Strength & Conditioning, Speed

Coach

Peter Strain

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.

$49 / mo

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INCREASE STRENGTH

The program will cover all basis including Lower limb strength, plyometrics, trunk strength, speed & change of direction.

AND SPEED

To best prepare the tissues to be resilient and perform optimally under high speed running conditions then we must include regular exposure to sprinting in our program. You cannot replicate the rate and magnitude of force production during sprinting in the weights room alone

IMPROVE MOVEMENT QUALITY

Improving basic movement skills, strength and physical capacities will allow you to tolerate higher volumes of running, decrease risk of injury and ultimately lead to better performances

BUILD YOUR RESILENCE

Implementing this programme will help maintain and drive strength training adaptations which will therefore reduce the likelihood of injury re/occurence and maximise your game time and performance levels

INCREASE YOUR CONFIDENCE

If you put the work in, stick to the program, the RESULTS will be guaranteed! The action you take will determine the outcome

Features

Access to your coaches

Your coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells // Dumbbells // Weight Plates // Bench // Squat rack // Resistance bands // Med balls // YOU!

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-7-31

Prep

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

Foam Roller Hamstring Curls

3 x 15

Barbell Back Squat

5 x 6

Half Kneeling Couch Stretch

5 x 30

Dumbbell RDL (Staggered Stance)

3 x 10

Side Lunges (Non-Alternating)

3 x 8

Calf Raises (DBL leg & Belt Weighted)

3 x 15

Hollow Hold w/ Med ball squeeze

1 x 30

Side Plank Abduction Iso

1 x 15

Monday

2023-8-1

Conditioning

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)

60 Yard Shuttle Run

1 x 60

Repeated Sprint Intervals

2 x 6 @ 8

Tuesday

2023-8-2

Prep

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

Box Jump (Step off)

4 x 5

Med Ball Chest Throw

4 x 5

Chin up (Neutral Grip)

5 x 5

Split Squat w/DB

3 x 12

Goblet Squat w/Heels Elevated

3 x 15

Push Up

3 x MAX

Single Leg ham/soleus iso w/foam Roller

1 x 30

Deadbug w/foam roller (Same side)

1 x 10

Thursday

2023-8-4

Prep

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

Dumbbell Bench Press

5 x 8

T Spine Seated Rotation w/med ball

4 x 5

Lat Pulldown w/Neutral Grip

4 x 10

Single Arm Rotating Row

3 x 15

Dumbbell Bicep Curl (Seated)

1 x 12

DB Tricep Extension

1 x 12

Coach

More from One2One Gym

Peter Strain

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.

ARE YOU READY TO DITCH THE EXCUSES?

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

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FAQs

When should you schedule these session?

Your best option is to complete these sessions on a day you don't have sports specific training. However if you have limited REST days then it may be more beneficial to complete these sessions as part of a double training day. Doing so will then allow you to completely rest on your OFF days.

What are the main factors to consider for reducing injury rates?

1.Previous injuries are one of the most cited factors for muscle injuries 2.Muscular weakness and imbalance 3.Lack of conditioning 4.Muscle tightness and range of motion 5.Ignoring slight twinges

Is nutrition important for maximum benefits of the programme

The importance of good nutrition cannot be underestimated.A high performance car runs at its best with top level fuel. The same applies to your body. If you build a high performance body, filling it with the best nutrition will enable it to perform, recover, adapt and grow at its optimal level

Should i do the optional sprint session?

Sprinting is one of the best exercises for building robust hamstrings. if you aren't being exposed to high speeds in your team training i would highly advise you get at least 1 speed session in per week. You cannot replicate the rate and magnitude of force production during sprinting in the gym

What are the benefits of doing this programme?

1. Increase strength, build muscle & tissue capacity and improve movement quality 2. Improve your resilience against future injuries and address predisposing ones 3. Increase your confidence 4. Improve mobility and flexibility 5. Improve performance levels

How does the programme work?

The programme will change every 4 weeks and consists of 3 resistance training sessions per week and 1 optional speed session

Can i cancel my membership at any time?

Yes you can cancel your membership at any time. No hassle, no questions, no hard feelings.

What if i have aches, pains or injuries?

No problem, I have great experience and collaborate with a physiotherapist in creating and adjusting programmes that work with, and ultimately improve a wide range of conditions.

How does the membership work?

Simply click the 'Sign up" button above and choose your membership option (Either monthly or annually). You will be able to access your training account immediately

The Proof

Caragh Hamilton

Glentoran & 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"

Josh Kelly

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"

Phillip Lowry

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"

Abbie Magee

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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