Bailey Soccer Strength
SoccerI am excited to be offering a 8-week, soccer-specific strength and conditioning program through TrainHeroic!
This program is made up of 3 workouts a week, with one squat day, one upper body day, and one deadlift day. The exercises are the same for the first 4 weeks, and then new exercises are introduced during the last 4 weeks. Each workout including a power exercise, accessory exercises to target commonly injured body parts in soccer, and a core finisher.
This plan is designed for high school soccer players to complete during the off-season in order to get stronger and more explosive, as well as prevent injuries the next season by strengthening commonly injured areas!
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic warm up
B
Broad Jump
3 x 3
C1
Back Squat
3 x 6
C2
Copenhagen Plank
3 x 20
C3
Standing clamshells with a band
3 x 12
D1
DB Reverse Lunge
3 x 8
D2
Barbell Hip Thrust
3 x 8
D3
Cossack Squat
3 x 8
E
Plank Pull Through
3 x 30
A
Dynamic warm up
B
Med Ball Sit up toss
3 x 8
C1
Standing Dumbbell Overhead Press
3 x 8
C2
Band Assisted Pull Up
3 x 12
C3
Banded fire hydrant
3 x 12
D1
DB Bench Press
3 x 8
D2
TRX Row
3 x 10
D3
KB Curtsy Lunge
3 x 8
E
Half Kneel Chop
3 x 12
A
Dynamic warm up
B
Lateral Bounds to Stabilize
3 x 5
C1
Trap Bar Deadlift
3 x 8
C2
Reverse Nordics
3 x 6
C3
Stability Ball Hamstring Curl
3 x 10
D1
Kickstand RDL with rotation
3 x 8
D2
Single leg DB calf raise
3 x 8
D3
DB Split Squat
3 x 8
E
Flutter Kick
3 x 1:00
