TFA Performance

Football , Rugby, Hockey, Lacrosse
Coach
Tom OReilly

Welcome to the TFA Pre-season Performance training program, tailor-made for athletes hungry to level up their strength, muscle size, and overall athleticism. We blend strength with dynamic movements, explosive plyometrics, and targeted muscle-building exercises, all geared toward pushing your performance to the next level. Whether you're hitting the field, court, or track, this plan is your roadmap to dominating your sport. Embrace the grind, commit to the challenge, and get ready to unlock your athletic potential. It's time to elevate your game like never before.

Features
4 sessions per week
Must use App app to view and log training
Team Training
$35 / mo
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Enhanced Performance
After completing the 8-weeks, athletes can expect a significant boost in their on-field performance. The combination of strength training, plyometrics, and muscle-building exercises is specifically designed to enhance speed, agility, power, and endurance, translating into improved athletic movement and a competitive edge.
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Increased Strength & Muscle Size
The initial 6 weeks of this program isn't just about improving performance; it's also about building strength and muscle mass. Athletes will experience noticeable gains in both strength and muscle size as they progress through the structured workouts, enabling them to hit the field with greater force and resilience while also reducing the risk of injury.
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Periodised Pre Season Preparation
Completing this training plan sets athletes up for success as they head into the pre-season phase of their sport. By dedicating 8 weeks to focused and intensive training, athletes can enter the upcoming season in peak physical condition, ready to excel from day one. This preparation not only optimizes performance but also lays the foundation for long-term athletic development and success.
Features
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Access to your coaches
A coach who will hold you accountable and provide the feedback you need to grow and improve week to week.
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Programming 4 days per week
Daily strength, conditioning, and plyometric training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best. Will also receive access to private whatsapp community.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Get ready for daily accountability and weekly improvements all through an app.
Equipment
Recommended
dumbbells / barbells / med balls / resistance bands / trap bar / benches / lat pulldown / sled track / cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Heel/Toe Walks

2 x 10

A2

WORLD'S GREATEST STRETCH

2 x 3

A3

Toy Soldier

2 x 10

A4

Low Pogo Jumps

2 x 0:10

B

Dumbbell Power Snatch

4 x 2

C

Goblet Lateral Squat

3 x 8

D

Split Squat

3, 3, 3, 6

E1

Alternating DB Hammer Curl

2 x 12

E2

Aleknas

2 x 17

Monday
Week 1 Day 2

A1

Cable Single Arm Ext Rotation

2 x 10

A2

Downward Dog To Plank

2 x 4

A3

Close Grip Push-Up

2 x 5

B

Plyo Push-Up

3 x 5

C1

Lat Pulldown

4 x 10

C2

Plank

4 x 0:45

D

Incline DB Bench Press

5, 5, 5, 15

E

Incline DB Row

4 x 8

F

DB Side Bend

2 x 12

Wednesday
Week 1 Day 3

A1

Spiderman Lunge to Knee Hug

2 x 3

A2

Cossack Squat

2 x 12

A3

Split Jump

2 x 8

B

Pogo Jump

5 x 8

C1

Wall Run

3 x 10

C2

Split Alternating Pogos

3 x 10

D1

Skaters

4 x 4

D2

Line Hops

4 x 0:10

E

DB Lateral Raise

2 x 17

F1

Pigeon Stretch

2 x 0:45

F2

Couch Stretch (Hip Flexors)

2 x 0:45

Thursday
Week 1 Day 4

A1

Bird Dog

2 x 5

A2

Lying Handcuffs

2 x 10

A3

Push-Up

1 x MAX

B

High Cable Chest Fly

3 x 8

C1

Bench Press

7, 7, 7, MAX

C2

Assisted Pull Up Machine

4 x 8

D

Seated Row

4 x 12

E

Tricep Pushdown

15, 15, MAX

F

Alternating V Ups

2 x 20

Coach
More from TFA Performance
coach-avatar Tom OReilly

FAQs
What if I cannot complete all of the sessions when they are published?
Sessions can be done in your own time so it can be worked around your current lifestyle. As long as you get at least 2x every week you will see the benefits.
Do I have to be playing a sport to do this program?
No, this program is for anyone looking to improve their athletic potential whilst building overall strength and hypertrophy.
Will I lose access to the program after 8 weeks?
No, once purchased you will have lifetime access.
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