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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!

Hypertrophy for beginners based on 4 training sessions per week.

Beginner

Hypertrophy

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Hypertrophy - Introduction to Powerlifting - 8 Week Plan

Intermediate strength phase training plan
4 training sessions per week

intermediate

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Strength - Moderate Volume - 5 Week

Strength Block

This hypertrophy block is perfect if you are looking to build muscle and your work capacity whilst focusing on the 3 main compound movements.

Block 1 focuses on building the following:
Box squats - building from the base of a squat
Feet up bench - building off your chest without leg drive
Halting Deadlifts - doubling the work from the floor with each set!

Block 2 focuses on finishing strong
Pause squats - building control and strength through the upward motion
Close grip bench - building a solid lockout
Block pulls - building that lockout and grip strength

bench press

deadlift

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Hypertrophy - Low Volume - 12 weeks

Hypotrophy Block 1

Hypotrophy Block 2

This hypertrophy block is perfect if you are looking to build muscle and your work capacity whilst focusing on the 3 main compound movements.

Block 1 focuses on building the following:
Box squats - building from the base of a squat
Feet up bench - building off your chest without leg drive
Halting Deadlifts - doubling the work from the floor with each set!

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Hypertrophy Block 1 - Low Volume - 6 Weeks

This hypertrophy block is perfect if you are looking to build muscle and your work capacity whilst focusing on the 3 main compound movements.

Block 2 focuses on finishing strong
Pause squats - building control and strength through the upward motion
Close grip bench - building a solid lockout
Block pulls - building that lockout and grip strength

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Hypertrophy Block 2 - Low Volume - 6 Weeks

With a heavy focus on fundamental compound movements, this programme targets hypertrophy training.  Workloads and working sets are optimised for lighter-weight lifters.

powerlifting

squat

female

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Hypertrophy - High Volume - 12 Weeks

Hypertrophy Block 1

Hypertrophy Block 2

With a heavy focus on fundamental compound movements, this programme targets hypertrophy training.  Workloads and working sets are optimised to suit a lighter-weight lifter.

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Hypertrophy Block 1 - High Volume - 6 Weeks

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Hypertrophy Block 2 - High Volume - 6 Weeks