PURE PERFORMANCE 365

Kyle Wyatt

Rugby, Field Sports, Lacrosse, Football , Gaelic Football, Speed, Multi-sport

Coach

Kyle Wyatt

Pure Performance 365 is a subscription program built to enhance your strength, speed, power & conditioning. Each session is carefully designed to make you the best athlete possible.

Unlike generic gym plans, this program accounts for your weekly season schedule enabling you to be firing come gametime & make massive gains in the off season. Athletes can expect to be stronger in contact, faster and more powerful on the field, and resilient against injury.

Depending on your competitions I will place you in the right training schedule to suit your season

Off Season Structure: 2x Lower Body Workouts 2x Upper Body Workouts 2x Speed Workouts

In Season Structure 2x Full Body Workout 1x Power/ Primer Session 2x Speed Top Ups you can do pre training 1x Recovery Session

The result? Consistent performance in season & massive gains in the off season.

Once purchased I will be in contact with you to make sure you are on the right program to suit your competitions schedule

$34 / mo

Start My 7-Day Free Trial

Complete Program

This isn't just about going to the gym or the field. This is a complete program with a structured week to get the most out of your training.

Speed Work

We all know how important speed is. This program includes two structured days of speed work in season plus two speed top up sessions in season to compliment your field work

Strength Work

It's not just about running fast, this program also includes targeted strength work to enhance your on field performance

Hypertrophy Work

You can't dominate in contact if you don't have the muscle mass behind you. This program includes plenty of hypertrophy work to get you jacked!

Mobility Work

You can't move well when you are tight. Each session comprises of mobility work to help you unlock your speed and boost your overall performance

Features

Access to me

Need help or advice? I'm just one message away.

Programming 6 days per week

Designed for maximum results, your program changes depending of the time of year to keep you fresh in season and get maximum gains in the off season

Video Demos

Eliminate the guesswork with easy-to-follow exercise videos.

Technique Feedback

Want help with your speed or lifting technique? Simply send me a video and I will give you some easy actionable tips to improve your performance.

Delivered through TrainHeroic

I have partnered with TrainHeroic to deliver a seamless athlete experience including powerful analytics, simple workout logging, and powerful insights

Equipment

Required

Barbells // Dumbbells // Bench

Recommended

Cables // Leg Extension

Sample Week

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

Monday

WEEK 2 ACCELERATION

Skip/ Laterals Warm Up

For Completion

Mobility

Mobility Block- Acceleration

10 Reps each side: Leg Swings Sprinter stretch Roll & Reach Scorpions 10m of each: Sweeps Lateral Lunge Lunge + Twist Figure 4 Stretch + Any additional extra mobility you need

Plyometric Block

Plyometric Block- Acceleration

10m Each: Toe walk Heel Walk Pogo Leap- Light Height (Small hops) Pogo Leap - Medium Height (Medium Hops) SL Extensive Rudiment Series (Forward, Backward, Left, Right) SL Line Hop (Foward & Backward) Broad Jump

Technical Block

Technical Block- Acceleration

Complete 10m of each drill: A Switch A Skip Lateral Punch & Push Hip Flip Wall Switch x10 reps Load & Lift x5 each side

1/2 Kneeling 3 Step

2 x 5

Resisted Acceleration

6 x 10

2 Point Start

6 x 15

T Drill

Lateral Staircase Bound

3 x 10

Tuesday

LOWER BODY DAY 1 WEEK 2

Warm Up

Mobility: Frog Squat x10 Pigeon Pulse x10 each side Lateral Lunge x10 Movement: Deep MB undulating squat jump 2x10 Plate Lateral Skater Hop 2x5ea Plate SL Hinge to Hip Lock 2x3ea

Hang Clean Shrug

3 x 3

Seated Box Jump

3 x 3

Barbell Back Squat

3, 5, 5, 5, 5 @ 85, 80, 80, 80, 80 %

Hand Supported SL RDL

3 x 8

Hanging Knee Raise

3 x 10

Leg Extension

3 x 10

Razor Curl

3 x 4

Calf ISO Hold

3 x 30

Wednesday

UPPER BODY DAY 1 WEEK 2

Warm Up

Mobility/ Activation: Band Pull Apart 2x20 Band Dislocate 2x5 Kneeling Thoracic Rotation x10 Movement: MB Rotational Throw 2x3ea Push Up Drop Catch 2x6

Dumbbell Bench Press

4 x 10

Lat Pulldown

3 x 10

DB Incline Press

3 x 10

Chest Supported DB Row

3 x 10

DB Chest Fly

3 x 10

EZ Bar Curl

3 x 12

Cable Tricep Pushdown

3 x 12

DB Lateral Raise

3 x 12

Thursday

WEEK 2 MAX VELOCITY

Skip/ Laterals Warm Up

Mobility Block

Mobility Block- Max V

Wall Leaning Hip Lock x10 each side Couch Stretch x 30s Frog Squat x10 90/90s x10 10m Worth of: - Knee Hug to Toe touch - Lateral Lunge - Lunge + Reach - Leg Swing Skip

Plyometric Block

Plyometric Block- Max V

Pogo Leap- Light Height x10m Pogo Leap - Medium Height x10m Light Bound x10m Medium Bound x10m Pogo To Tuck Jump 2x10m Bound - with 5m run in 2x20m

Technical Block

Technical Block- Max V

10m of each: A Switch A Skip Scissors Short (Short steps) Scissors Long (Long steps, open up) Calf Dribble (Circles over Calf) Knee Dribble (Circles over knee)

Dribble Holds

3 x 40

Fly 10

6 x 35

Single Leg Hop- Skip

2 x 20

Friday

LOWER BODY DAY 2 WEEK 2

Warm Up

Sprinter Stretch x10ea Scorpions x10 ea (Front/ back) Curtsy to Lateral x5ea MB alternating split stance bounce 2x10 MB SL Rhythm Hop 2x8ea Split stance altitude landing x3 ea

Hang Power Clean

3 x 3

Hurdle to Box Jump

3 x 3

Barbell Bulgarian Split Squat

4 x 5

Barbell RDL

3 x 8

Banded Deadbug

3 x 16

Pendulum Squat

3 x 10