8 WEEK FOOTBALL SPEED PROGRAM
100+ UNIQUE EXERCISES WITH DEDICATED VIDEO'S
IN-APP EXERCISE VIDEO'S, SCHEDULE AND PROGRESSION
BASED ON ACTUAL PROFESSIONAL SPORTS
ATTRACTOR BASED TRAINING (FRANS BOSCH)
COMBINATION OF PITCH AND GYM TRAINING
TRAINHEROIC APP SUPPORT
UPPER BODY AND LOWER BODY DEVELOPMENT OF STRENGTH, RFD AND COORDINATION
EXERCISE PROGRESSION TO KEEP YOU CHALLENGED
FOOTBALL SPEED PROGRAM - 8 WEEKS
This program contains everything you need to become faster, stronger and more agile and is a perfect fit for your off season. It is built around the believe that the attractors described by Frans Bosch are the key factors to developing athletic capabilities. However, on certain days we will also train more traditionally to optimize tissue health and get high levels of motor recruitment. The periodization of these training principles is crucial and of course taken care of in this program.
Be aware, this program is not for beginners! Per week we have a total of 3 field session (Monday, Thursday, Friday) and 4 gym sessions (Monday, Tuesday, Thursday, Saturday).
COORDINATION & ATTRACTORS
Attractors of the movement system are robust, stable and efficient and form crucial components of movement coordination. Improving the attractors which are present during sport movements leads to increases in performance and injury prevention. The program is build around improving those attractors and focuses on the following attractors: Hip lock, Ankle stiffness, Crossed-extensor reflex, Proximo-distal functioning, co-contraction of the trunk, chest out while rotating and Hip hinge.
UNIQUE EXERCISES AND PROGRESSION
Since this program is based on the development of attractors, it will contain exercises which you probably haven't seen and performed before. The exercises are unique and challenging. During 8 weeks the fundamentals are progressed into more complex movement patterns. Depending on the goal of the day, more traditional resistance exercises will also be performed.
EXERCISE VIDEO'S, APP AND PRACTICAL INFORMATION
There are more than 100 exercises in the program which all have dedicated video's. You will be using the third party app ''Trainheroic''. In this app the exercises are layed out for you on the corresponding training days.
MY OFF SEASON IS SHORTER THAN 8 WEEKS, IS THIS PROGRAM STILL USEFULL FOR ME?
Yes, even doing this program for 3-4 weeks will get you a nice base to further improve upon during the season. I also offer individual programming for athletes during their season. Contact me to find out how we can customize this program and make it transition nicely in to your competitive season.
CAN I STILL FOLLOW THIS PROGRAM IF I AM NOT ABLE TO WORK OUT 5 TIMES A WEEK
Yes, it's not optimal and it's important to not ''hussle'' the days around. Since you will get less practice in certain exercises, some progressions may be to difficult for you. In that case you can choose the same work out (for example Tuesday Week 2 in Week 3) from an earlier week to compensate.
AVAILABLE NOW ON TRAINHEROIC!
PRICED AT €139,99 FOR 8 FULL WEEKS AND 100+ EXPERT LEVEL EXERCISES AND VIDEO'S
If you are a dedicated athlete, you'll want to maintain the progress you made during the off season and progress even further on certain qualities during the in-season. After completion of the program we can discuss how to customize your training regime to further facilitate your development during your sporting season (this is not included in the purchase of the progam)