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athEL1T3 - Programmed Performance(@a13_performance)'s profile avatar HD Profile

athEL1T3 - Programmed Performance

@a13_performance

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Strength and Conditioning
ASCA LEVEL 2
BSc
⬇️OFFSEASON PROGRAM AVAILABLE NOW ⬇️
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⚽ Are you a FOOTBALLER who wants to get… ⚡ FASTER 💪🏽 STRONGER 🔋 MATCH FIT ⚔️ LESS INJURY PRONE You need the right PROGRAM that helps you address your weak points, build on your strengths, and help your physical performance translate to the pitch. What are the benefits of athEL1T3 Performance Programs? • Structure your training • Eliminate the guess work and get results • Keep training simple but effective, and affordable • Free access to online training app • Helping you improve the physical qualities that help you win on the pitch Want to learn more? Inquire now about access and custom programming via DM or at the link in bio! #training #football #soccer #athlete #offseason by @a13_performance
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5 days ago
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OFFSEASON PREP The @evofootballau High Performance Program players are about to get stuck into their main off season block, and we’re introducing some new lifts to help build up capacity before pre-season. While the players have become proficient with their back squatting variations, we’re re-visiting our front squat variations to fill some gaps and address some weak points that have popped up throughout/ toward the end of the season, with the other benefit obviously being also improving coordination and movement quality. Like and follow for more football and training content! #evofootball #football #training #soccer #performance by @a13_performance
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22 days ago
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That’s it for the ‘26 season with the @evofootballau High Performance Program players! It’s been a pleasure to be able to coach this group who share so much passion for football but also understand and commit themselves to doing the extras on and off the pitch. I’ve been fortunate enough to see them make great progress both in terms of their physical performance but also their attitudes, work ethic and commitment. It’s a privilege as a coach to have such a coach able group of players and to see the players reap the benefits of all their hard work! My favourite of the gym sessions especially was taking time to appreciate all the whack ways the players loaded up the bars - definitely kept my mental maths sharp! Next up, Off-season 👀 by @a13_performance
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a month ago
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Strength and conditioning isn’t just about getting strong and fit, it’s about building the physical foundations young footballers need for continued athletic development. ⚽️ S&C can improve: • Strength, speed and power • Coordination and movement quality • Sprinting, landing and change-of-direction mechanics • Resilience to training and match demands • Confidence in their physical abilities • Long-term injury-risk reduction When properly coached and progressed around age, maturity and experience, strength training is both safe and highly beneficial. Make sure to like and follow for more football and training content! ⚽️ #football #gym #training #fitness #sport by @a13_performance
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a month ago
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WHY THIS OFF-SEASON FORMULA IS KEY ⚡️ The off-season isn’t just time away from football—it’s your best opportunity to recover, rebuild and develop physical qualities that can be difficult to improve around matches and team training. The formula: 😌 Relax and recover to reduce accumulated physical and mental fatigue. 💪 Build muscle and maximal strength to increase force production, robustness and your foundation for speed and power. 🧘 Improve usable mobility to access the positions required for efficient sprinting, lifting and changing direction. 💨 Develop top speed and high-speed running capacity through progressive sprint exposure. ⚡ Improve acceleration, deceleration and agility so you can produce force quickly, stop efficiently and react to the game. 💥 Convert strength into power to become more explosive in your first steps, jumps and changes of direction. 🫁 Increase aerobic power to recover faster between intense efforts and repeatedly perform at a high level. These qualities shouldn’t be trained randomly or in isolation. They need to be carefully sequenced, progressively overloaded and balanced with recovery. That’s exactly what the a13 Off-Season Program provides: 12 weeks and 53 structured gym and on-field sessions designed to help you enter pre-season stronger, faster, fitter and better prepared. Access now through the link in bio or DM “OFF-SEASON” to get started. #football #soccer #athlete #training #gym by @a13_performance
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2 months ago
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It’s important to have a WHY for what you program and deliver to athletes and also important for athletes to have some sort of understanding of their training too - within reason. Not tryna fry their brains while they train! I love when I get asked about why we do what we do in our sessions though 🤣 Get fitter, faster and stronger with the athEL1T3 Off-season Program - available now via link in bio or dm! Like and follow for more football and training content! #athlete #football #training #fitness #gym by @a13_performance
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2 months ago
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What is maximal aerobic speed and why is it important or relevant for footballers? Want to get fitter, faster and stronger? The athEL1T3 Offseason program is available now! Link in bio or DM for access! Like and follow for more football and training content! #football #soccer #training #gym #athlete by @a13_performance
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2 months ago
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CAN SPEED TRAINING ON SAND ACTUALLY MAKE YOU SLOWER? A harder effort doesn’t automatically mean a better speed stimulus. Sand is highly compliant, meaning it dissipates force and elastic energy during each foot contact. This alters sprint mechanics, reduces running velocity and leg stiffness, and increases ground-contact time. Instead of the short, fast and stiff contacts required at maximum velocity, athletes experience longer, more “sinking” contacts with less mechanical power. Does that make sand training useless? Not at all. Research shows that it can improve linear and multidirectional speed while providing a demanding conditioning stimulus. However, it hasn’t been shown to be consistently superior to sprint training on firm ground. If sand training replaces your high-quality sprint exposures, you may underdose the exact mechanical and neural demands required for speed: high velocity, short contact times and rapid force production. Sand can be useful for conditioning, general work capacity and adding lower-impact training variety—but if you want to get faster on grass, you still need to sprint on grass. Want to get stronger, faster and fitter this off-season? The athEL1T3 Off-Season Program is live now. Access it through the link in bio or DM me. Like and follow for more football performance content. #football #gym #training #soccer #athlete by @a13_performance
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2 months ago
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Want to get stronger, faster and more fit? The athEL1T3 Offseason Program will help you do that 💪🏽⚽️ With Gym and On-field Sessions, build real performance that translates to the pitch
Link in Bio or DM for access 👀 WHY THESE TESTS? Back Squat
• Measures lower-body maximal strength
• Greater relative strength is associated with better sprint, jump and acceleration qualities
• Useful for tracking force-producing capacity through the lower body Trap-Bar Deadlift
• Assesses whole-body force production with a strong lower-body emphasis
• Relevant to acceleration and explosive actions where high forces must be produced rapidly
• Often easier to standardise and perform safely than some traditional maximal lifts Bench Press
• Provides a simple measure of upper-body pushing strength
• Upper-body strength contributes to robustness, physical contests, shielding and maintaining position
• Useful as part of a balanced athletic strength profile IMPORTANT CONTEXT These numbers are benchmarks, not requirements. They are based on data from specific groups of elite/professional academy footballers and specific testing protocols. Results can vary depending on age, maturation, playing level, technique, squat depth, equipment and testing method. Strength is also only one part of athletic performance. Sprint speed, power, reactive strength, movement quality, conditioning and football ability remain equally important. Use these benchmarks to provide context and track development — not to determine whether someone is “good enough” to play at a certain level. #fitness #strength #gym #soccer #football by @a13_performance
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2 months ago
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AS Roma Pre Season Gym session 👀💪🏽 Want to gain muscle, get stronger, get faster and fitter? The athEL1T3 Offseason Program is the solution. Available now via link in bio or DM ⚽️💪🏽 Like and follow for more football and training content! #football #gym #soccer #asroma #training by @a13_performance
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2 months ago
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This is why you should never buy fake football boots… You’re only going to regret it later when they brake or even worse you ended up hurting yourself because of them. Authentic boots are made with premium materials that actually support your foot and perform on the pitch. Make sure to like and follow for more football and training content! #football #gym #training #footballboots #soccer by @a13_performance
1
2 months ago
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What is the point of strength and conditioning for young athletes? Especially young footballers? Like and follow for more football and training content! #football #gym #training #fitness #athlete by @a13_performance
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2 months ago
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