Athletic Development

Program

Mind Map Coaching Education

 Training Schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Lower Body Long Aerobic Speed

Full Body Pull OFF Full Body Push OFF
Strength Intervals Development

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13

Tempo
Intervals
Muscular
+ Full Body Pull OFF Repeat Cycle
Endurance
Lower Body
Strength
 Conditioning Session 1: Improving Capacity

Long Aerobic Intervals

Work Interval: 120 Seconds
Rest Interval: 60 Seconds
Repetitions: 4
Sets: 4
Rest Interval between Sets: 180 Seconds

Instructions

Begin on the end-line @ a corner flag.

Continuously run as fast as possible around the
perimeter of the pitch for the stated work interval.
Recover to the nearest corner flag during the stated
rest interval.
Repeat for the stated repetitions & sets.
 Conditioning Session 2: Building Speed Endurance

Tempo Intervals
Work Interval: 25 Seconds
Rest Interval: 35 Seconds
Repetitions: 6
Sets: 4
Rest Interval between Sets: 120 Seconds

Instructions

Begin on the end-line.

Within the stated work interval
Run as fast as possible to the opposite end-line.
Turn & Run as fast as possible to the halfway
line.
Within the stated rest interval
Slowly jog to the starting end-line.
Repeat for the stated repetitions & sets.
 Conditioning Session 3: Muscular Endurance

Short Intervals
Work Interval: 30 Seconds
Rest Interval: 60 Seconds
Repetitions: 8
Sets: 4
Rest Interval between Sets: 120 Seconds

Instructions

Begin on the end-line.

Run as fast as possible to the edge of the 6-yard box.
Turn & Run as fast as possible to the end-line.
Turn & Run as fast as possible to the edge of the 18-yard
box.
Turn & Run as fast as possible to the end-line.
Repeat as many runs as possible within the stated work
interval.
Rest for the stated rest interval.
Repeat for the stated repetitions & sets.
 Lower Body Session

Block A

Exercise Tutorial Sets Reps Rest (s)

Hex Bar Deadlift https://youtu.be/7FyrSBlKdYQ 3 5 90

Block B

Quad Extension - 3 8 60

DB RDL https://youtu.be/ctiKK9vEo8o 3 8 60

Block C

https://youtu.be/G_8LItOiZ0Q?
Hip Abduction si=uHLHf5Oq1iI7Tz1Q 3 8 60

Hip Adduction https://youtu.be/CjAVezAggkI 3 8 60

Block D

Copenhagen Hold https://youtu.be/4IWnmW41ijw 2 Max Hold 60

Med Ball Twist https://youtu.be/dYJRJmPMHrg 2 8es 60

https://youtu.be/NfBGKhjedD8?
Nordic Hamstrings si=Mj0MZRoD8AHcShyO 2 5 60

KEY POINTS
Each block pairs exercises to be completed together. Complete all sets in a block before
moving on to the next block.
Technique before load - if the weight is too heavy to use the correct technique, drop the load.
Whatever weight you do use your first time doing these sessions, you should look to increase
weight the next week. You can alternatively increase the reps.
Any exercise can be swapped for an alternative to achieve the same goal in a different way -
don't push through pain/injury. Change the exercise.
At a bare minimum, this session should be performed twice per week separated by a days rest.

SA = Single Arm SL = Single Leg DB = Dumbbell DL = Double Leg ES = Each Side

 Full Body Pull Session

Block A

Exercise Tutorial Sets Reps Rest (s)

RDL https://youtu.be/dBMidaBb8v8 3 5 90

Block B

Bent Over Row https://youtu.be/kSFf561rsMU 3 8 60

Pallof Press https://youtu.be/rf8Crw5_cHc 3 8 60

Block C

Lat Pull Down - 3 8 60

Copenhagen Hold https://youtu.be/4IWnmW41ijw 3 Max Hold 60

Block D

DB Incline Row https://youtu.be/udcM6aSGRRk 3 8 60

Any Tricep - 3 8 60

Hamstring Curl - 3 8 60

Block E

Cable Crunch - 2 8 60

Med Ball Twist https://youtu.be/dYJRJmPMHrg 2 8es 60

Hanging Leg Raise https://youtu.be/UvNGnwxv5us 2 8 60

KEY POINTS
Each block pairs exercises to be completed together. Complete all sets in a block before
moving on to the next block.
Technique before load - if the weight is too heavy to use the correct technique, drop the load.
Whatever weight you do use your first time doing these sessions, you should look to increase
weight the next week. You can alternatively increase the reps.
Any exercise can be swapped for an alternative to achieve the same goal in a different way -
don't push through pain/injury. Change the exercise.
At a bare minimum, this session should be performed twice per week separated by a days rest.

SA = Single Arm SL = Single Leg DB = Dumbbell DL = Double Leg ES = Each Side

 Full Body Push Session

Block A

Exercise Tutorial Sets Reps Rest (s)

Hex Bar Deadlift https://youtu.be/7FyrSBlKdYQ 3 5 90

Block B

Bench Press https://youtu.be/lkoYW5BNLDI 3 8 60

Plyo Push Up https://youtu.be/8kl_UE2lRHc 3 5 60

Block C

Landmine Press https://youtu.be/zt3rlt-ABA4 3 8es 60

Band/Cable Rotation https://youtu.be/aOch4lgqpIQ 3 8es 60

Block D

Incline DB Bench https://youtu.be/kfheUABvf5c 3 8 60

Press
Any Bicep - 3 8 60

DB Shoulder Press https://youtu.be/3Rr3tw6cs8I 3 8 60

Block E

Med Ball Slam https://youtu.be/BQPC06-9bEc 2 10 60

Med Ball Twist https://youtu.be/dYJRJmPMHrg 2 8es 60

Plank - 2 Max Hold 60

KEY POINTS
Each block pairs exercises to be completed together. Complete all sets in a block before
moving on to the next block.
Technique before load - if the weight is too heavy to use the correct technique, drop the load.
Whatever weight you do use your first time doing these sessions, you should look to increase
weight the next week. You can alternatively increase the reps.
Any exercise can be swapped for an alternative to achieve the same goal in a different way -
don't push through pain/injury. Change the exercise.
At a bare minimum, this session should be performed twice per week separated by a days rest.

SA = Single Arm SL = Single Leg DB = Dumbbell DL = Double Leg ES = Each Side

 Speed Development Session

Block A

Exercise Tutorial Sets Reps Rest (s)

Pogo Hops https://youtu.be/JZWNJrIY8fM 2 5 60

Box Jump https://youtu.be/bzKMLmvurfI 2 5 60

Broad Jump https://youtu.be/eUm4tCSRcg8 2 5 60

Block B

Sled Pull or Push - 1 4x15m 90

Sprint - 1 4x20m 90

Block C

Hex Bar Jump Squat https://youtu.be/j4hQyuoVwdM 3 5 60

https://youtu.be/NfBGKhjedD8?
Nordic Hamstrings si=Mj0MZRoD8AHcShyO 3 5 60

Block D

DB Lunge https://youtu.be/9feAYZV5GBs 3 8 60

Hip Thrust - 3 8 60

KEY POINTS
Each block pairs exercises to be completed together. Complete all sets in a block before
moving on to the next block.
Technique before load - if the weight is too heavy to use the correct technique, drop the load.
Whatever weight you do use your first time doing these sessions, you should look to increase
weight the next week. You can alternatively increase the reps.
Any exercise can be swapped for an alternative to achieve the same goal in a different way -
don't push through pain/injury. Change the exercise.
At a bare minimum, this session should be performed twice per week separated by a days rest.

SA = Single Arm SL = Single Leg DB = Dumbbell DL = Double Leg ES = Each Side