Bailey Soccer Strength

Soccer
Coach
Stephen Bailey

I 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!

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Prevent Injuries
By strengthening muscle groups such as the lateral hip, quads, and hamstrings, players can lower their chances of being injured during the season
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Build Strength
By performing regular resistance training and progressively increasing the load during the off-season, players can build size and speed that can benefit them on the field
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Develop Explosiveness
By performing power exercises, including jumping exercise variations, players can become quicker and more explosive on the field
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Each week includes a squat-focused day, an upper-body day, and a deadlift-focused day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All of the exercises are in the app, which will track your progress over time
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Sample Week
Week 1 of 8-week program
Sunday
Week 1: Squat Day

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

Tuesday
Week 1: Upper Body Day

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

Thursday
Week 1: Deadlift Day

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

Coach
coach-avatar Stephen Bailey

8-week, Off-season Soccer Strength Program