22/06/2026
& player .plotkinn completing IN SEASON, max effort, lower body strength exposure early in the week in preparation for competition this week
I have created in season systems for athletes through my knowledge in performance science & 20 years of real world coaching expertise that WORK 💯
Early in the week athletes focus is on heavy external loading (max effort - strength) & later in the week focus moves towards dynamic effort - speed/power
The focus is on overall CNS system stress & stimulus over mimicking sporting movements in the gym which not only wastes athletes time but also can lead to less efficient ex*****on of sporting skills (never load a sensitive motor pattern in the gym ❌ unless you are similar ilk of who is like me big on understanding motor control - motor learning for transfer to sporting performance … but you need to know both the “skill” & “capacity” development
Lower body session 👇
Heavy prowler march 2 x 10m
Rest 30s
Push up start 2 x 15m
Front squat to box 3 x 3 @ 110kg
3-4 mins rest
Tri set
Double leg hip thrust 2 x 8 @ 150kg
Superset
Single leg, straight leg bridge 2 x 6 each side
SS
Pallof press 2 x 10 es
Rest 90s btw tri set
Lower shank resilience circuit
Single leg calf raise 12 reps
Bent leg calf raise 12 x
Tib ant raise 12 x
Bent leg & straight leg add squeeze 5s @ 90% rest 5s repeat 5 x
Complete 2 sets
Focus shifts now to Tuesday football training, refining sporting skills, tactics & building - maintaining load for this weekends competition performance & reducing chance of injury
Note; Acceleration (short sprints 20m
