Perform For Sport - Strength

Perform For Sport

General Fitness, Strength & Conditioning, Multi-sport

Coach

Adam Robinson

At Perform For Sport we believe strength training should underpin all of our training. Whether you are training for sports performance or you are a regular gym-goer building a strong and robust body is key. Strength is built over time. Through consistent and effective training, performing good quality movement patterns and with varying and progressive load changes on a regular basis, we can make long lasting improvements to our health and fitness.

Perform For Sport: Strength is to not only designed to help people build strength but also help gym-goers and athletes add structure to their training so they can have the confidence to attend the gym and the weight room knowing they have a plan to help them make progress whatever their goals.

Build long-lasting strength

Improve fitness

Stay consistent with training

Learn and build confidence within the weight room

Increase muscle mass and tone

Updated every 4 weeks with new exercises and training blocks, and suitable for commercial or home gym use, Perform For Sport: Strength is the perfect way to build strength, robustness, add consistency and structure as well as learn the fundamentals of S&C!

$10 / mo

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Build overall strength and robustness

This programme will ensure you build overall strength that can help in both the gym and sporting environment. Building an overall foundation of strength is important with whatever your gym or sporting goals are and this programme will ensure those foundations are paved.

Structured and progressive programming

Each training block lasts between 6-12 weeks, with 3 x sessions planned every week. Consistently committing to this plan will ensure you continue to build strength week by week and month by month. Whatever your goal committing to a structured plan over an extended period of time will massively progress your lifting capabilities, athleticism and physique.

Hard work made simple

Strength training should be a big part of anyone's weekly training routine, whether competing in sport or not. This programme takes the guess work our of training and allows you to turn up to the weight room and focus on putting the work in. Follow the plan week after week and see the results build.

Features

Programming 3 days per week

3 sessions per week including lower and upper body focused training, including warm ups, mobility and all the qualities you need to improve strength.

Exercise Video Guidance

All instructional videos have been demonstrated by the Perform For Sport coaching team to ensure all athletes know what to do.

Detailed, expert instruction

As well as the sets, reps and tempo in which exercises need to be performed. We'll ensure you have all the details to maximise your training.

Delivered through TrainHeroic

Perform For Sport uses the best training app available to ensure our athletes get the best possible support throughout.

Equipment

Required

Barbell // Dumbbells or Kettlebells // Resistance Bands // Mini-Bands

Recommended

Stability Ball // Foam Roller // Resistance Weights Machines

Sample Week

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

Tuesday

Day 1

Mobility Warm Up

Couch Stretch x 1 minute (Each Side) Elevated Pigeon Stretch x 1 minute (Each Side) Banded Lat Stretch x 1 minute (Each Side) Chest Stretch x 1 minute (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Prone Scorpion x 10 (Each Side) Wall Supported Hip CARS x 10 (Each Side) Banded Row x 12 Band Pull Apart x 12

Lateral Band Walks (ISC)

4 x 20

Back Squat (ISC)

12, 12, 10, 10

Staggered Stance Hex Bar RDL (ISC)

3 x 8

Goblet DB Reverse Lunge (ISC)

3 x 8

Hamstring Curl on Stability Ball (ISC)

3 x 12

Banded Reverse Fly (ISC)

3 x 15

DB Lat Pull Over (ISC)

3 x 12

Plank (ISC)

3 x 0:45

Thursday

Day 2

Mobility Warm Up

Chest Stretch x 1 minute (Each Side) Banded Lat Stretch x 1 minute (Each Side) Thoracic Extension on Bench x 1 minute Childs Pose with Lat Stretch x 30s+ (Each Side) Dead Hang x 40s+ Scapula Press Up x 12 Scapula Row x 15 Cat Cow x 15 Thread the Needle x 12 (Each Side) Band Pull Apart x 15 Scapula Wall Slide x 10 Press Up x 10

Bench Press (ISC)

12, 12, 10, 10

Pull Up (ISC)

4 x 6

DB Incline Bench Press (ISC)

4 x 10

Single Arm DB Bent Over Row (ISC)

3 x 12

Tricep Dips (ISC)

3 x 8

Landmine Rotations (ISC)

3 x 10

Side Plank (ISC)

3 x 0:40

Saturday

Day 3

Mobility Warm Up

Couch Stretch x 1 minute (Each Side) Pigeon Stretch x 1 minute (Each Side) Banded Hamstring Stretch x 1 minute (Each Side) Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman with Reach x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Adductor Rock x 12 (Each Side) Bodyweight Cossack Squat x 10 (Each Side) Half Kneeling Lunge to Hamstring Stretch x 10 (Each Side) Squat to Stand x 12

Deadlift (ISC)

8, 6, 6, 5

Barbell Split Squat (ISC)

3 x 10

Wall Sit (ISC)

3 x 0:45

Press Up (ISC)

Barbell Calf Raise (ISC)

3 x 12

Half Kneeling Banded Single Arm Lat Pull Down (ISC)

3 x 15

Hand Supported Half Kneeling Hip Lift Off (ISC)

3 x 0:30

Coach

More from Perform For Sport

Adam Robinson

Adam Robinson is the Owner and Head Coach at Perform For Sport which supports athletes from all over the East of England, from professionals, semi-professionals to aspiring young athletes. Adam is also the Head S&C Coach at Ipswich Basketball Academy as well as holding roles within the Great Britain set up.

Build a strong foundation

Committing to a longer term strength programme can ensure long lasting gains and injury prevention. Whether you are training for sport or simply to improve in the weight room this programme can give you the structure, progression and guidelines to improve

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FAQs

Who is this training for?

Anyone. Whether an elite athlete or a regular gym goer this programme can be used by you. The aim is to support anyone who wants to build overall strength, avoid injury and follow a structured plan in the gym.

Do I need to have done strength training before?

No. The programme, though varied and S&C specific, is designed so any and all levels can pick it up easily. Plus the Perfrom For Sport coaching staff are always on hand through the TrainHeroic app to help advise, modify and specify programmes when needed.

How often is the programme updated?

The Perform For Sport programme is updated every week, though we follow 6-12 week training blocks, so sometimes programmes are uploaded in advance to help with progressive training and structure.

What do you mean by training blocks?

Training blocks are a set amount of time in which programmes last for. Usually to maximise adaptation programmes last from anywhere to 4-12 weeks, though will always be progressive in their design to constantly make improvements.

Are the programmes easy to follow?

Yes. All our programmes are designed to be easy to pick up. The TrainHeroic app also adds extra ease with video demonstrations and access to the coaching staff via the in app messaging service.

Can I join at any time?

Yes. Though training blocks are designed to last a specific period of time, all Perform For Sport's programmes are designed to be easy to pick up at any point in time.

How many times per week should I train?

The programme always has 3 x training sessions per week uploaded. The more you can train the better, but the programme is designed to suit you. However many sessions suits you is what we recommend committing too. Our advise is just to stay as consistent as possible!

What if I need help during the programme?

You can contact the Perform For Sport coaching team at any point via the messaging service in the app. You can ask for help, advise, tips, questions on techniques or how to modify exercises based on your equipment or gym space, as well as upload videos for direct feedback and evaluation.

The Proof

Esther Little

Gonzaga University Womens Basketball

Verified Athlete

"Perform For Sport helped give me the strength and athletic foundations I needed to prepare me for life at college."

Jasmin Taylor

Professional Telemark Skier

Verified Athlete

"The guys at Perform For Sport are awesome. Whenever I am home I always ensure it's my training base. The programmes and support the coaching team give me is second to none."

Veron Eze

Basketball Player at Hemel Storm

Verified Athlete

"Perform For Sport offers expert advice, programmes and coaching that help me prepare for every season. Every block of training with them make me feel stronger, faster and more powerful and give me the confidence ahead of the sporting season."