Perform For Sport - Athlete

Perform For Sport

General Fitness, Strength & Conditioning, Multi-sport

Coach

Adam Robinson

If you want to improve your athletic capabilities, your physical performance and on the whole be 'like an athlete'... then you need to train like an athlete. The Perform For Sport: Athlete Programme is designed with that at the very front of our mindset. An athlete needs to be strong, we know that underpins everything, but the athletic movements and exercises that help increase physical performance measures also need to be implemented into a training plan to.

Build a strong and robust body

Increase power and athleticism

Learn and improve jumping and landing mechanics

Build a body that absorbs and produces force in equal measure

Move and train like an athlete

Whatever level you compete in at sport this programme can help you train, move and feel like an athlete. Strength and conditioning is more than just lifting weights, though the fundamentals of strength training still make the up the back bone of this programme we want to ensure that every part of the athletic development pathway is covered. Whether you are an elite, amateur or recreational sports performer, or a gym enthusiast looking to unlock your athletic potential this programme covers all bases.

$10 / mo

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Run, jump, change direction & land

If you want to train like an athlete you have to move like an athlete. Each session begins with our 'Athletic Development' block which incorporates athletic movements and properties which enable you to move stronger, faster, quicker and build that overall athleticism. It is essential we move like an athlete regularly and consistently, and not just lift weights

Build strength and robustness

As much as you need to move like an athlete on a regular basis, it is vitally important that our body is capable of coping with the demands of sport. Perform For Sport includes strength training in every one of our athlete's programmes to help build a foundation for competent movements but also help reduce the risk of injury. It's important to lift weights, and lift weights often!

Consistent and progressive programme

This programme is scheduled for 3 x per week, which is the ideal amount of times to train when fitting around sporting commitments. It allows for recovery between sessions but also can be manipulated to meet sporting schedules.

Features

Programming 3 days per week

3 x days training per week including warm ups, mobility, strength as well as all the qualities to improve and develop athleticism.

Exercise Video Guidance

All the instructional videos have been demonstrated by the Perform For Sport coaching team to ensure every athletes knows 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 youth athletes get the best possible support throughout.

Equipment

Required

Barbell // Dumbells // Resistance Bands // Skipping Rope // Weights Bench

Recommended

Kettlebells // Mini-Bands // Sled or Prowler // GHD

Sample Week

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

Monday

Day 1

Mobility Warm Up

Couch Stretch x 1 minute (Each Side) Pigeon Stretch x 1 minute (Each Side) Barbell Adductor Stretch x 1 minute Standing Ankle Rolls x 12 (Each Direction/Each Side) Calf Raises x 20 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman with Reach x 10 (Each Side) Spiderman with Lift x 15 (Each Side) Downward Dog with Reach x 10 Half Kneeling Lunge to Hamstring Stretch x 12 (Each Side) Band Pull Apart x 15 Press Up x 12

Athletic Development Circuit

1a. Single Leg Hurdle Hops 4 x 5 (Each Side) 1b. Lateral Bound to Vertical Jump 4 x 4 (Each Side) Perform as a superset. Take 2 minutes+ rest in between each set. Explosive in any jumps and aim to limit contact time with the floor when performing any hops.

Hex Bar Deadlift (ISC)

4 x 6

Short Lever Copenhagen Side Plank (ISC)

4 x 0:25

Barbell Hip Thrust (ISC)

3 x 6

Single Arm DB Bent Over Row (ISC)

3 x 10

DB Bench Press (ISC)

3 x 10

Single Leg Hamstring Slider (Eccentric Only)

3 x 5

Half-Kneeling Overhead Lateral Flexion (ISC)

3 x 12

Wednesday

Day 2

Mobility Warm Up

Foam Rolling - 5 minutes+ - Couch Stretch x 1 minute (Each Side) Banded Hamstring Stretch x 1 minute (Each Side) Cat Cow x 15 Thread the Needle x 12 (Each Side) Childs Pose with Lat Stretch x 30s (Each Side) Spiderman with Lift x 10 (Each Side) Prone Scorpion x 10 (Each Side) Adductor Rock x 12 (Each Side) Squat to Stand x 10 Knee Hug to Lunge x 10 (Each Side) Walkouts x 10

Athletic Development Circuit

1. Pogo Jumps 15s Work : 45s Rest x 4 Rounds 2. Depth Jump 4 x 4 (Rest 1-2 minutes in between each set. Attempt to be as quick off the floor as possible when contact is made with the floor).

Barbell Reverse Lunge (ISC)

3 x 6

DB Single Leg RDL (ISC)

3 x 8

Wall Sit (ISC)

3 x 1:00

DB Prone Row (PFS)

3 x 10

GHD Hip Extension (ISC)

3 x 15

Foam Roller Rollout (ISC)

3 x 12

Side Plank with Hip Flexion (ISC)

3 x 10

Friday

Day 3

Mobility Warm Up

Foam Roll - 5 minutes + - Half Kneeling Hip Flexor Stretch x 10 (Each Side) Seated Cat Cow x 15 Banded Lat Stretch x 1 minute (Each Side) Deep Squat Hold x 45s+ 90/90 Hip Rolls x 10 (Each Side) Half Kneeling with T-Spine Rotation x 10 (Each Side) Bodyweight Sway Lateral Lunge x 10 (Each Side) Half Kneeling Lunge to Hamstring Stretch Bodyweight Squat x 10 Band Pull Apart x 10 Press Ups x 12

Athletic Development

1a. Lateral Pogo Jumps 3 x 12 (Each Side) 1b. Continuous Lateral Bounds 3 x 8 (Each Side) 2. Broad Jump 4 x 4

Box Squat (ISC)

6, 6, 5, 5

Box Jump (ISC)

4 x 4

DB Reverse Lunge to Knee Drive (ISC)

3 x 6

Lateral Banded Deadbug (ISC)

3 x 10

DB Bench Press (ISC)

3 x 10

Banded Row (ISC)

3 x 10

Barbell Calf Raise (ISC)

4 x 12

Plank (ISC)

4 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.

TRAIN LIKE AN ATHLETE

Build strength as an overall foundation but allow yourself to become more powerful, faster, absorb force, produce force, accelerate and decelerate. An ideal programme for those already playing sport, or looking to take their gym training to the next level.

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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 athleticism, strength, avoid injury and follow a structured plan in the gym. Please note this programme contains low level plyometric exercises though.

Do I have to have done strength training before?

No. The programme, though varied and gym 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. This means it's possible to jump in at any point and start training.

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.

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!

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."

Lucy Turmel

Professional Squash Player

Verified Athlete

"Knowledgeable coaches who always look to help athletes build strength, athleticism and reduce the risk of injury through thorough programmes and exercise prescription."

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Perform For Sport - Athlete