PTW360 Training Principles is a practical strength and conditioning guide for athletes, especially footballers. Its central idea is that performance comes from consistent, measurable, high-quality training, backed by good sleep and nutrition.
This e-book aims to organize all the information regarding the last 3 to 4 years of work with the athlete Francisco Trincão.
Evolution, progression, intelligence, recovery, consistency, and confidence were the keys to the entire process.
Core philosophy:
- Quality over quantity: use full range of motion, control every rep (especially the eccentric/lowering phase) and keep programs simple, with few exercises.
- Consistency and progression: progress is built over months, not weeks. Log your loads, overload gradually and change the program about every 4 weeks.
- Weight training is the foundation for every sport. It trains both muscle and the nervous system.
- Maximal strength is the “mother” of all strength qualities. Low reps with heavy loads drive the neural adaptations that support speed and power.
- “A chain is only as strong as its weakest link“: find and correct weak points such as glutes, grip or unstable joints, so the body stays structurally balanced.
