Develop Speed & Power | Senior Pro

Speed & Power

4-week Programme

Who is this for?

If you want to be faster than your opponent on the field, this is the programme for you. A 4-week holistic performance programme for Senior Pro players looking to maximise linear speed and multi-directional speed whilst playing one game per week. Incorporates periodised speed, power and strength sessions.

How many days per week in this programme?

The programme consists of 3 or 4 training days per week, with day 4 being optional. Each session lasts approximately 60-75 minutes.

What sessions are included in this programme?

• 1 x Linear speed & power session
• 1 x Multi-directional speed + lower body strength
• 2 x Upper body strength

How do I plan sessions into my week?

Sessions are organised as follows:

• The Matchday (MD) reference relates to days pre/post game
• MD +1 = 1 day after the game
• MD -3 = 3 days before your next game
• This periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.

Do I need any specific equipment?

You will need access to a field, pitch or athletics track and a gym consisting of free weights.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app