EVOLVE | Field Athlete
The Evolve Performance
Football , Rugby, SoccerBUILT FOR COMPETITORS
Getting strong in the weight room is easy. Getting faster, more explosive and harder to bring down on the field is the job.
Evolve | Field Athlete is monthly of programming for rugby, football, soccer, and every field sport in between. Be a game changer, have the ability to handle anything: bulletproof the tissue, build force, turn it into speed, sharpen for the season.
No filler. No random workouts. Every month has a purpose, a lead method and a challenge. Every block tells you exactly what it's training and why.
WHAT YOU'LL BUILD
- Acceleration and top speed. Measured in mph, not feelings.
- Power in every direction: jumps, bounds, throws, Olympic lifts.
- Strength that shows up on the field
- Change of direction & Braking Ability
- Game fitness: repeat sprints and rugby-style repeated efforts.
- Knees, hamstrings, groin and neck that hold up all season.
- Contact prep for collision sports.
THE EVOLVE SYSTEM
- New lead method every month. Your body never gets comfortable.
- 4-week waves: learn it, build it, push it, reload or test.
- A monthly challenge with a leaderboard. Log it. Rank it. Beat it.
- Full testing every quarter. The numbers don't lie.
- No guesswork.
- Coaching cues and notes on every single exercise.
THIS IS FOR YOU IF
- You're in season or off-season: high school, university or club.
- You're an adult who still laces up for rugby, football, soccer, or flag.
- You want to be faster and more explosive, not just stronger.
THIS ISN'T FOR YOU IF
- You've never lifted before.
- You have nowhere to sprint.
- You want a bodybuilding split. (Try Evolve | Mass)
A
Light Jog
1 x 1:00
B1
Glute Bridge Hamstring Walkout
2 x 5
B2
Side Plank
2 x 20
B3
Hip 90/90 w. Bridge
2 x 3
C1
Wall Drill ISO
1 x 20
C2
Low Amplitude Pogos
1 x 20
C3
20m Build
2 x 20
D
Falling Sprint
6 x 15
E
Altitude Drop - DL
3 x 4
F
Box Squat
4 x 3 @ 65 %
G1
DB RFE Split Squat
3 x 5
G2
RFE DB Split Squat Iso Hold
2 x 20
H1
Spanish Squat Iso Hold
3 x 45
H2
Ab Wheel
3 x 8
A
Rowerg or Skierg
1 x 3:00
B1
Band Pull-Apart
2 x 10
B2
Crab Reach Thru
2 x 10
B3
Prone Swimmers
2 x 8
C
Supine Med Ball Chest Pass
4 x 4
D
Bench Press
4 x 4 @ 65 %
E
Weighted Chin Ups
4 x 5
F1
Chest-Supported DB Row
3 x 12
F2
DB Lateral Raise
3 x 12
G1
Incline DB Curl
2 x 12
G2
DB Incline Tricep Extension
2 x 12
G3
4 Way Band-Resisted Iso Hold
2 x 15
A
Light Jog
1 x 1:00
B1
Glute Bridge Hamstring Walkout
2 x 5
B2
Side Plank
2 x 20
B3
Hip 90/90 w. Bridge
2 x 3
C1
Wall Drill ISO
1 x 20
C2
Low Amplitude Pogos
1 x 20
C3
20m Build
2 x 20
D
8 Vector DL Acceleration
6 x 10
E1
Lateral Bound
3 x 3
E2
Lateral Hops (Outside/Inside)
3 x 10
F
BB RDL
4 x 4 @ 65 %
G1
GHD Back Extension
3 x 10
G2
Lateral Lunge
3 x 8
G3
Copenhagen ISO
3 x 20
A
Light Jog
1 x 5:00
B1
Glute Bridge
2 x 10
B2
DBL Pogo Hop
2 x 10
B3
Standing Hip Circles
2 x 8
C
Build Up Sprint
3 x 10
Tempo Runs
D
2 rounds of 7 reps at 100 m Each rep should be completed in 17-20 seconds (roughly 65-70% of top speed) Rest: Walk back
E1
SA Landmine Press
3 x 8
E2
SA DB Row
3 x 8
F1
1 1/4 DB Curl
3 x 10
F2
1 1/4 DB Skull Crusher
3 x 10
G
KB/DB Farmer Carry
4 x 40
H
BB Rack Hold
2 x 30
Jordan Socholotiuk
8 years in High Performance Sport. NSCA CSCS. CSCA CSCP. Masters of in Adult Education (Coaching Dynamics) and BA in Human Kinetics from StFX.
Your opponent doesn't wait. Neither should you.
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EVOLVE | Field Athlete
EVOLVE | Field Athlete
EVOLVE | Field Athlete
