Sporting CT Strength and Conditioning: Training by Zito Corte-Real in TrainHeroic

GOAL PHYSIOTHERAPY & SPORTS PERFORMANCE

Soccer

Coach

Zito Corte-Real

Features
2 sessions per week
Must use App app to view and log training
Team Training

$80 / mo

Get Sporting CT Strength and Conditioning

50% + reduced risk of injury

Your best ability is your availability and our goal is to help support you in staying on the pitch and not at the physio. Strength and conditioning has shown to significantly reduce the risk of injury.

Improved movement quality and mobility

The more we specialize in one sport, the more important it is to have a movement practice that introduces greater movement availability. Our programing will help you increase range of motion through areas that are frequently stiff, target key areas needed as a soccer player and introduce regen days to help maintain freshness for training and match play.

Increased speed and power

All the effort you put in ultimately needs to transfer into match day and training performance. Our soccer specific programing will help you improve your ability to generate force, supporting qualities that can improve speed, change of direction and run economy.

Features

Access to your coaches

Question about the program or need a change? You can message us directly in the app.

Programming 2 days per week

In-season lift and regen day; off-season 2 lifts and regen day

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

No need for paper programs here. You can take your program to the gym right from your phone!

Sample Week

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

Tuesday

2025-04-03

Ankle CAR

1 x 20

Knee CAR

1 x 20

Hip CAR

1 x 20

Cat Camels

1 x 10

Shoulder CAR

1 x 20

Bear Crawl Iso Hold

2 x 0:30

Squat windmill

2 x 15

Split squat ISO

4 x 0:30

GOBLET REVERSE LUNGE

8, 7, 6

BENCH SUPP GLUTE BRIDGE 1DB CHEST PRESS

10, 9, 8

LATERAL BOUND TO STICK

5, 4, 3

SL RDL WITH REACH

3 x 8

1DB BIRD DOG ROW

3 x 10

HIGH PLANK WITH ALT ARM/LEG LIFT

3 x 12 @ 0:03

ECCENTRIC HIP FLEXOR SIT UP

3 x 5 @ 0:05

SINGLE LEG M/L HOPS

3 x 10

Saturday

2025-04-07

Ankle CAR

1 x 20

Knee CAR

1 x 20

Hip CAR

1 x 20

Cat Camels

1 x 10

Shoulder CAR

1 x 20

Bear Crawl Iso Hold

2 x 0:30

Squat windmill

2 x 15

Split squat ISO

4 x 0:30

BODYWEIGHT SQUAT ISO

3 x 0:30

ELEVATED PUSH UP

8, 7, 6

WORLDS GREATEST STRETCH

3 x 8

BANDED LEG LOWER

3 x 10

SIDE PLANK UP/DOWN

3 x 8

LOW BOX LATERAL SHUFFLE

3 x 0:20

Coach

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Zito Corte-Real

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Sporting CT Strength and Conditioning

Sporting CT Strength and Conditioning

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