This is what we're building toward. Every session, every week. Here's exactly what the program looks like.
Every program Liam and Sebastian build is focused on these four outcomes.
Resistance training designed for athletes — not bodybuilders. You'll build strength that shows up on the pitch: more explosive in duels, more dominant in the air, harder to knock off the ball.
Position-specific sprint mechanics, explosive acceleration, and change-of-direction work — while limiting fatigue so you can train harder and recover faster.
Movement quality, coordination, reactive agility, and injury prevention. We train athletes to move better — not just lift more. The results transfer directly into match situations.
Looking and feeling like an athlete matters. Our programs combine performance with physique — so you show up to training and matches knowing you've put the work in.
Results don't happen overnight. Here's what consistency actually looks like.
Structured resistance and power training — following the program as written with proper tempo, rest, and RPE.
Technical sessions, team training, and conditioning work. The gym supports the pitch — not the other way around.
Sleep and nutrition directly affect performance. You can't out-train a lack of recovery — it's non-negotiable.
Depending on your program, the structure will vary — but this gives you an idea of how a week is built.
| Day | Focus |
|---|---|
| Monday | Upper Body Strength & Power |
| Tuesday | Lower Body Power + Core |
| Wednesday | Active Rest or Mobility |
| Thursday | Upper Body Strength & Accessory |
| Friday | Athletic / Conditioning Work |
| Saturday | Rest |
| Sunday | Active Rest or Technical Work |
We use Rate of Perceived Exertion (RPE) to track effort — so you always know exactly how hard you should be working.
Progressive overload: once you hit the top rep target at your RPE, increase the load by 5 lbs. Consistency over time beats chasing fast results.
Programs are delivered remotely — but the programming is built the same way it would be if we were standing next to you on the pitch. Structured, progressive, and specific to your position and goals.
Start Your ProgramComplete the interest form and we'll discuss program placement and your start date.
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