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Platform Ready Coaching

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A training programme designed to add benefit to the season but not impact on your on-field practice and game day which is priority.

American Football

In Season

Strength

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American Football - In Season

Week 1 - 3

Week 4 - 6

Week 7 - 9

Week 10-12

This programme is great for those currently nursing a shoulder or other injury that restricts the use of a normal squat bar.

The single chest workout per week is left for you to work around the targets set by your physio.

This is a tapering 3 times per week squat programme with 1 deadlift and 1 bench/ upper rehab.  You can use the deadlift session as prescribed or as required for further rehab if deadlifts arent possible right now.

Squat

Powerlifting

Rehab

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Squat Focus (Shoulder Injury Rehab)

Block One

Block Two

Block Three

Test Week!

How does it look

Hypertrophy Block (10 weeks) - Improve on weak points and general all-around strength.

Strength Block 1 (5 weeks) - Cement the development from the hypertrophy blocks within the first of 3 strength blocks

Strength Blocks 2 (10 weeks) - Bring the work to a targeted approach, becoming competition-specific/ complimentary

Peak & Taper Block (5 weeks) - Take your newfound strength improvements and prepare your body for competition. You are Platform Ready!

Competition Day - Warm-up sets and reps will be provided in addition to target lift numbers for the 3 attempts.

Bench Press

Deadlift

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Road to Platform Ready

Lets build a strong foundation and work capacity

Block 1 - Building a Strong Foundation

Lets take what we did in our initial phase and lock it down

Block 2 - Cement our Foundation

Block 3 - Build it UP!

Block 4 - Almost Time to Shine

Want to achieve great numbers but need to play it a little safe

Competition Day - Conservative

Want to achieve great numbers and conditions are favorable

Competition Day - Let's GO!

Welcome to the "Focus On Fundamentals - Hypertrophy - High Volume - 5 Weeks" training block! If you're looking to maximize muscle growth and transform your physique, you've come to the right place. Over the next five weeks, we'll dive deep into the fundamentals of hypertrophy training, emphasizing high-volume workouts designed to push your muscles to their limits. Whether you're a seasoned lifter or just starting your fitness journey, this program will provide you with the tools, knowledge, and structured plan needed to achieve your hypertrophy goals. Get ready to challenge yourself, break through plateaus, and unlock your full muscle-building potential. Let's embark on this journey to a stronger, more muscular you!

powerlifting

squat

bench press

deadlift

Block

Focus On Fundamentals - Hypertrophy - High Volume - Up To RPE 9 - 5 Weeks

Block 1 - RPE 6/7/8/9

Focus On Fundamentals - Hypertrophy - High Volume - Up To RPE 10 - 5 Weeks

Block 1 - RPE 7/8/9/10

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Focus On Fundamentals - Hypertrophy - High Volume - 10 Weeks

Block 1

Welcome to the "Focus On Fundamentals - Hypertrophy - Moderate Volume - 10 Weeks" training block! If you're committed to building lean muscle mass and sculpting your physique, this program is your key to success. Over the next ten weeks, we'll be delving into the core principles of hypertrophy training with a focus on moderate volume workouts. Whether you're a seasoned fitness enthusiast or just starting out, this comprehensive program will equip you with the essential knowledge and a structured plan to attain your hypertrophy goals. Prepare to embark on a transformative journey, breaking through your fitness barriers and unlocking your full potential for muscle growth. Let's get started on the path to a stronger, more defined you!

Focus On Fundamentals - Hypertrophy - Moderate Volume - 10 Weeks

Welcome to the "Focus On Fundamentals - Hypertrophy - Moderate Volume - Up To RPE 9 - 5 Weeks" training block! If you're determined to enhance your muscle-building potential and achieve a well-defined physique, you've chosen the right program. Over the course of the next five weeks, we will delve into the fundamental principles of hypertrophy training, emphasizing moderate volume workouts that take you to an RPE (Rate of Perceived Exertion) of 9. Whether you're an experienced fitness enthusiast or just starting out, this program provides the essential knowledge and a structured plan to help you reach your hypertrophy goals. Get ready to push your boundaries, break through obstacles, and uncover your hidden muscle growth potential. Let's embark on the journey to a stronger, more sculpted you!

Focus on Fundamentals - Hyp - Mod Volume - Up To RPE 9 - 5 weeks.png

Focus On Fundamentals - Hypertrophy - Moderate Volume - Up To RPE 9 - 5 Weeks

Welcome to the "Focus On Fundamentals - Hypertrophy - Moderate Volume - Up To RPE 10 - 5 Weeks" training block! If you're eager to optimize your muscle-building potential and reach new heights of strength and definition, you're in the right place. Over the next five weeks, we will immerse ourselves in the essential principles of hypertrophy training, focusing on moderate volume workouts that push you up to an RPE (Rate of Perceived Exertion) of 10. Whether you're a seasoned athlete or just embarking on your fitness journey, this program provides the knowledge and structured plan you need to achieve your hypertrophy goals. Be prepared to challenge your limits, break through barriers, and uncover your untapped muscle growth capacity. Let's begin the journey to a more powerful, sculpted version of yourself!

Focus on Fundamentals - Hyp - Mod Volume - Up To RPE 10 - 5 weeks.png

Focus On Fundamentals - Hypertrophy - Moderate Volume - Up To RPE 10 - 5 Weeks