PEAK 2B ELITE

We don’t like our players plodding after ACL reconstruction ❌

Swipe to see how one of our players returning completed his first session from activation, to drills and finally his tempo runs.

With quality ✅

Increased focus on his running mechanics ✅

Controlled speed and volume ✅

Reducing any chances for a large reaction in the knee ✅

Not just plodding round a pitch for 4mins and ticking a box ❌

Every session from now moving forward has to compound and return George back to his previous best, and even more!

Players can’t wait to get their boots on - until they get told to run round a pitch for 4 x 4minutes for 4 weeks 😅

Not on our watch at P2BE 🤝

You can rehab with me and the team in Liverpool and around the world with our elite rehab online coaching service - PEAK | RETURN

For the players that want to maximise their return.

Link in bio 🫵🏻

Some of my go to exercises inside to prep for acceleration work on the grass ⚡️

Lots of our online players run through similar sessions prior to team training on their speed days, or typically a MD-2.

Micro dosing key physical work across this time of year is massively important.

Don’t just stop because training load goes up = big mistake ❌

Link in bio 🤝

TRX Hip Lock 🔒

- Anterior trunk resistance
- Triple extension
- Anti rotational strength

RFESS ISO’s ⏱️

Load these up and challenge the hip, knee and ankle in those deeper ranges. Great to prep those positions under load for acceleration work 👌🏽

Acceleration ISO push ⚡️

Positional overcoming work that I like to pair with a horizontal based Plyo (see next example)

Drop horizontal hops 🐰

Single leg projection task aimed at developing stiffness at the ankle to attack down and back to create a much horizontal force as possible

What one of my 360 sessions looks like ⤵️

✋ Multi-d braking tasks
🦶 Strong and elastic feet
⚡️ Multi-d reactivity
💪🏽 Moving load with intent

Don’t get stuck working on the spot or in straight lines all year round- your body and game will thank you for it!

CJ Hamilton moving well during our off season work 🤝

Our fast boys need even better brakes!

Will mostly use forms of plate hops and pogos for some reactivity prep.

Not something I’ll use often to replace a high force plyometric

Good to get the HR going during our activation circuit and start building some rhythm and stiffness at the foot and ankle 👌🏽

A staple in a lot of our players programs

RFESS Iso’s

Aim is to work up to around 50% bodyweight for 20-30s holds on these - again using them as part of our activation circuit on our high force days.

Braking stays in all year round.

Looking at a knee dominant strategy with these to target Ecc RFD at the Quad.

Higher the box = higher the braking forces needed to stop ✋

See a of players struggling to stick with speed on these and seeing excessive movement still moving towards the ground upon impact.

Freeze quickly during impact 🔑

High force plyometrics 🤝

For our quick lads we still want to train them to maintain those elastic qualities all year round. MD-2 & MD-1 great days to target these as players prime for match day.

Quality of contact is something I want our players to work on prior to ground contacts.

From a training perspective I’ll take a softly linger ground contact if it means the quality of the contact is seen 👌🏽

Deficit bounds ⚡️

Not easy and something to get competent at.

When I talk about our 360 work developing players confidence outside of their base is key.

Using a deficit we can increase the demand on that lateral bound - if players can’t handle the height or distance reduce one or both until you see good angle being held and minimal sticking between transitions

Played heading into season should be working on low volume / high force work with good intent and speed.

Eccentric volume should take a back seat and be used wisely during the weekly program

Examples such as MD+1 minutes depending and single

Max Speed Prep - Understanding the why behind exercise selection 🔍

Prepping for our speed days starts inside the gym

Using the gym prior to training as an opportunity

Opportunity to not only prep with detail, but also expose and challenge players

Top work from the younger lads during our off season work 🤝

jacey.carrick
Jack_burke
𝗣𝟮𝗕𝗘 | PEAK ONLINE

Not all pallof presses are useless

I like to challenge players on using the ground up to create a strong and stable base to produce force from

Having the resistance target their big toe emphasis

👣

Striking down at speed and extending under your hip is huge during upright running positions 🤝

Integrating trunk and hip stability with some switches

Striking down with force to extend is key 🔑

We hear the term stiffness a lot but what it looks like in actions is the ankle being prepared to strike the ground

Creating pre tension prior to ground contact is going to help with your contact quality and projection ability 👌🏽

Training is testing - Achilles Return 📊

As our players near their return to run phase we use Output Sports • Measure Jumps, VBT & More to provide data and live feedback on how well players interact with the ground.

From band assisted pogos > single leg bodyweight pogos

We can determine if players meet the needed contact speeds and quality to progress.

If we know at sub max running speeds players are producing around 220-240ms

So using data within our training we can identify if players meet the necessary running demands inside before they’re exposed outside.

If a player lacks the ability to produce these contact times repeatedly inside, they’re probably going to be compensating when they start running outside = no bueno ❌

Using bands can be a useful tool early on and forms a bridge for our plyometric progressions.

Heavier band = more speed

Medium to light band = more force

Can the player produce similar contact times between limbs assisted before they move to unassisted plyometrics

Once at bodyweight variations maintain good quality contacts are key as well as meeting the contact time criteria 📊

Don’t just tick off plyometrics with no thought on strategy and especially your quality of contacts.

This bridge of your return to run phase can massively help your ability to return to running and speed much quicker 🤝

Numbers are great but how players get there is just as important 🔍

Strategy plays a massive part in looking at each individual profile ⤵️

▪️ Do they display a shallow countermovement

▪️ Do they work through large ranges but slowly

▪️ Can they move through large ranges at speed

▪️ Is there a hip dominant strategy

▪️ Are the protecting anywhere due to injury or current niggles

The CMJ is widely used across all clubs in pre season and has been a staple in my own profiling for years.

Working across both rehab and performance I’ve discovered this test alone only tell’s me a small part of the athletes physical profile.

BUT NOT THE WHOLE!

Which is why relying purely on CMJ alone can be misleading and just looking at jump height isn’t all you should be concerned about as a player.

All jumps aren’t created equal which is why we use a range of different jumps to give us a complete physical profile of every player we work with 📈

Output Sports • Measure Jumps, VBT & More

Summer holiday chaos - fellow parents hang in there 😰

Late night golf with the little man

Coffee shops galore to work in peace

Own training back on track with renewed focus ✅

Work on the pitch doesn’t stop - keeping players ready for their next move 🤝

Residential rehab for players coming back from injury 📈

PEAK | Online clients staying ready during intense pre season schedules

Fair to say it’s all going on and I wouldn’t have it any other way 😎

𝗣𝟮𝗕𝗘 | PEAK ONLINE