Full Body
ATHLETE 360
Focus: Full-body strength, power and football-specific robustness - A complete full-body session built to develop the strength, power and physical qualities that matter on the pitch. Start with explosive movement, build strength through both legs and upper body, then finish with targeted work for your hamstrings, shoulders and core. A balanced session designed to help you become stronger, more powerful and more resilient without training like a bodybuilder.
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Session Breakdown
Sets4
Reps5
Weight10-20 % Of BW
Maximize your jump height on every rep. Land softly, absorb the force, and reset before the next jump.
Sets3
Reps10
Weight1 RIR
Drive through your full foot and push with intent. Keep your knees tracking in line with your toes throughout the movement and keep a slight bend in your knees at full extension.
Sets3
Reps10 Per Leg
Weight1 RIR
Keep most of the work on the front leg. Lower under control, stay balanced, and drive powerfully through the floor.
Sets3
Reps5
Weight1 RIR
Resist the fall for as long as possible. Keep your hips extended and control the descent rather than dropping quickly.
SUPERSET A
Sets3
Reps10 Per Leg
Weight1-2 RIR
Lift from the hip, not by swinging the leg. Drive the knee up with speed and intent, then control the movement back down.
Sets3
Reps12
Weight2 RIR
Resist the pull of the cable. Keep your hips and shoulders square as you extend your arms fully.
SUPERSET B
Sets3
Reps10
Weight1 RIR
Press with control and keep your shoulders stable against the pad. Focus on producing force without losing your position.
Sets3
RepsTF
Weight0 RIR
Avoid swinging or using momentum.
Sets3
Reps10 Per Side
Weight1 RIR
Stay tall and brace your core. Press forward and up while resisting any rotation through your hips or torso.
Sets3
Reps8 Per Leg
Weight1-2 RIR
Keep your hips high and your body in a straight line. Think about actively squeezing the supporting leg toward the bench.