Dan Atilano Strength
Strength & Conditioning, Combat Sports, Football , Soccer4 sessions per week
Must use App app to view and log training
Team Training
A1
Glute hip bridge ABD
3 x 10 @ 8
A2
Standing dowel rotation
3 x 12
B
Staggered stance squat
4 x 6 @ 8
C
Banded nordic curl
4 x 6 @ 8
D
Goblet Squat
3 x 10 @ 8
E
Doble step landmine lat squat
3 x 8 @ 7
A
Half kneeling dowel rotation
3 x 8
B
Larsen press
4 x 8 @ 8
C
Neutral grip pull up
4 x 8 @ 8
D
Standing military press
3 x 10 @ 7
E
Single arm dumbbell row
3 x 10 @ 7
A
Forward pogos
2 x 15
B
Extensive pogos
2 x 10
C
Lateral bounds
2 x 10
D
Flying sprints
2 x 30
E
10 m acceleration & deceleration sprints
3 x 10
F
COD clap sprint
3 x 20
G
Staggered barbell switch jump
3 x 8 @ 6
A1
OH 90-90 hip rotations
2 x 10
A2
Dynamic hip mobility
A3
Wall thoracic rotations
2 x 8
B1
Forward pogos
2 x 15
B2
Vertical bounds
2 x 10
B3
Lateral bounds w/ trunk rotation
2 x 10
C1
MBALL lateral jump slam
3 x 5 @ 15.43 kg
C2
Ballistic dumbbell power snatch
3 x 6 @ 7
D
Seated barbell jump
3 x 6 @ 7
E
Loading kneeling MBALL lat throw
3 x 6
F
Landmine punch
3 x 8 @ 8
G
TRX Ys, Ws, Ts
3 x 5
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FOOTBALL OFF SEASON
FOOTBALL OFF SEASON
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