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@jackdolly11

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🎯MD+1: 90-min match recovery, then upper body strength work Here’s my gym session the day after a game and two day’s before my next game ! If you struggle with what to do, here’s the ideal session for you. Yesterday my recovery was slightly individualised. As well as doing a full body recovery I prioritised my adductor’s as they was very fatigued, tight after the game. Then opted to go into a full upper body session to get some resistance training in around a busy schedule. 
Recover Reset & Get ready for the next one🔋⚽️ #MD1 #FootballRecovery #FootballTraining #FootballFitness #MatchDayPlus1
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POV: You need an upper Body strength session as a footballer Here’s yesterday’s upper body strength session as a current semi professional footballer ⬇️⬇️⬇️ 1A: Barbell Bench Press 4x5 2A: Barbell seated shoulder press 3x8 2B: DB SA Row 3x10 3A: weighted chin up’s 3x4 3B: SA Lateral raises 3x10 4A: Spider Curl’s 3x10 4B: straight arm pull down’s 3x10 Started off with shoulder prep and mobility to prime the body for the lifting ahead ! Worked up to a 100KGx5x2 on the bench press ! 🤩 PB on seated shoulder press 65KGx8 which was buzzing about Finished off with air bike interval’s - 5x40 on 20 off with a 2 min rest then 5x30 on 30 off with a 2 min rest then to finish 15on 15 off DONE. All max efforts ‼️ #upperstrength #footballgym #semiprofootballer #strengthandconditioning #personaltrainer
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FBYAOC WEEKLY ROUNDUP 🚀🔥 Weekly roundup gives me an opportunity to share snippet’s of the week just gone This week just gone has been another good one: ✅ Plenty of pro gym and pitch session’s ✅ New starter’s in the new gym ✅ My own training progressing nicely Just a few things from this week that stood out ! And as always… WE ARE JUST GETTING STARTED ! Ready for another positive week ahead with plenty of coaching, training and new opportunities to come Stay tuned 🤙🏽🔥 #weeklyroundup #fitnessbyaoc #personaltrainer #strengthandconditioning #offseason
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SATURDAY SERVICE 🔥🚀 FUELLED NOT SPONSORED BY @noccouk Here’s today’s 90 Min Hyrox sim session with teammate and good friend @jackdolly11 ✅ Over 15KM of distance covered on erg’s ✅ Around 200+ Rep’s of exercises Be sure to save this one if you want a brutal Hyrox sim session #Hyrox #saturdayservice #condtioning #hyroxsim #offseaonwork
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Sheff (A) @resolute.ofc #summer #outfitinspo #bershka #summerfit #outfits
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FBYAOC WEEKLY ROUNDUP 🚀🔥 I love being able to share this weekly round up and share what’s going on, big steps soon to come and I can’t wait. WE ARE JUST GETTING STARTED ! ✅ New starter’s @townsendstrengthhq ✅ plenty of flat whites sipped so anyone want to sponsor my addiction, thanks ! ✅ Pro player’s in for off season work ✅ Well over due catch up this weekend with the box of toys ✅ Speed session in the bank with @townsend_strength ✅ individual session’s progressing ✅ worked with a first class photographer @joekellyphotography Ready for another positive week ahead with plenty of coaching, training and new opportunities to come Stay tuned 🤙🏽🔥 #weeklyroundup #fitnessbyaoc #personaltrainer #strengthandconditioning #offseason
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Being fast is great, but how good are your break’s ? ✋🏼 Every footballer wants to be faster. But speed isn’t just about acceleration. 🎯 Your ability to decelerate affects
• Change of direction
• Creating separation
• Balance and control
• Re-acceleration If you can’t absorb force efficiently, you’ll struggle to express speed when it matters most. The best athletes don’t just move fast. They can stop fast too. #changeofdirection #proffesionalfootballer #speedsession #speed #footballoffseason
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FBYAOC WEEKLY ROUNDUP 🚀🔥 My first ever roundup where I can announce my affiliation with CASTORE as an influencer 🤯😮‍💨 Can’t wait to get started !! The week’s are getting better and better and I’m loving the process, plenty of learning and opportunities to come ✅ First Affiliation secured ✅ Plenty of session’s in the off season ✅ in person Client’s smashing session’s ✅ online clients getting PB’s ✅ Plenty of flat whites drank ✅ Pro player’s in for off season work ✅ Individual PB’s Can’t wait for the week ahead ! Love doing these and keep following the journey 🙌🏻🙌🏻 #weeklyroundup #fitnessbyaoc #personaltrainer #strengthandconditioning #offseason
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OFF SZN MAX VELOCITY SESSION ⚡️ Here’s everything I did yesterday as a semi-professional footballer in the off season training his Max velocity and Tempo run’s My boy @jackdolly11 Joining on the session Session included ✅ Sprint drill’s ✅ Flying 50’s ✅ Tempo Run’s The more I’ve been doing these session’s with little tweaks along the way the more comfortable I’m getting with it Definitely seeing changes along the way 🙌🏻 #sprintmechanics #speedsession #prepreseason #maxvelocity #footballspeed
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OFF SEASON WORK STARTS NOW ⚡️ Athlete’s & Footballer’s this one’s for you ! Track sessions built to keep you sharp, fit, and ready when it matters most. Expect intensity, good energy, and a proper grind every week. 📍 Woodburn Running Track
🗓 1 session per week (1 hour)
⚡ Mixture of long & short interval work
👥 Limited spaces (6–12 athletes) Good vibes. Good energy. Good work. Let’s get after it. Fuelled by @noccouk (This is not a paid advertisement, all drink purchased and supplied by me…. Hopefully they eventually sponsor 👀) DM to secure your spot, LIMITED AVAILABILITY 🔥 (Venue subject to change if not available. Will always be Sheffield based) #OffSeasonTraining #FootballTraining #AthleteDevelopment #SpeedTraining #EnduranceTraining
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Weird ATHLETE habits that look lazy… but are actually discipline: 1️⃣ Leaving the gym once program is done, wether it’s short or long. Not because the session was easy but more Because the program said so. 2️⃣ Saying no to going out before a session,Not because they’re boring.Because one late night turns into a bad session, slower recovery, and a worse week overall. 3️⃣ Eating the same meals on repeat day in day out, week after week, Not because they lack creativity with meal prep but more because fewer decisions = more mental energy for what actually matters. Consistency with nutrition is key for performance. 4️⃣ Taking a nap in the middle of the day,Not because they’re lazy or have nothing to do, but more Because sleep recovery is where progress happens.A 20 minute nap isn’t a luxury, it’s a performance booster. 5️⃣Going to bed early (even when they don’t want to) Not because they have nothing going on but more Because they’ve chosen long term performance and discipline over short-term dopamine. The habits that look the laziest are usually the hardest to stay consistent with. Save this. You’ll need the reminder. #athlete #athletehabit #footballrecovery #consistency #mindset
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Today’s full body Push Session with @jackdolly11 🧱📈 … ✅ Priming ✅ Strength + Power ✅ Injury Prevention … #footballgym #fullbodypull #athleticgym #strengthtraining #strength #gym #gyminsta #fitnessbyaoc
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