SOCCER 8-WEEK OFF-SEASON RUNNING PROGRAM

TRIAX Performance

Field Sports, Soccer

Coach

Damon Bednarski

Take your game to the next level this off-season with this 8-week Soccer running program!

Don't arrive at day one of pre-season training wishing you'd done more in your break. Turn some heads instead!

Each week of the program includes 2-3x running based sessions plus a number of optional off-legs conditioning sessions on the bike or rower if you want to put in some extras to work on your fitness

While the order of the sessions each week is designed to flow optimally, we understand that sometimes life gets in the way. You have the freedom to move sessions to days that suit you best

Price is listed in USD. Approximate AUD cost = $40

$30

Get SOCCER 8-WEEK OFF-SEASON RUNNING PROGRAM

RUN FASTER FOR LONGER

While it’s good to be able to run all day, running fast all day is even better. The running sessions in this program are designed to improve your speed, repeat effort ability and endurance to be able to run out 90 minutes with ease. Slow, long-distance running doesn’t cut it anymore. Improve your ability to put in repeat high-speed efforts and watch it translate to success on the field.

BECOME MORE EXPLOSIVE

Sprinting and agility are often the foundation of game-winning plays for your team. This 8-week program will target these athletic qualities so you can help your team in victory.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

2-3 x running based conditioning sessions per week to optimise your off-season training, plus a variety of optional off-legs conditioning.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Access to an exercise bike and/or rowing machine

Sample Week

Week 1 of 8-week program

Monday

TEMPO RUNNING|WEEK 1

Prep

Interval Running Warm Up

Interval Running Warm Up 20m Shuttles: a) Jog b) Walking Lunge + Twist c) Side Steps (switch halfway) d) Alternating Leg Swings e) Pogo Jumps (up on toes) into 10m jog f) Arabesque g) Carioca/Grapevine (switch halfway) 30-40m h) 2 x A-Skip into 20m stride @70% i) 2 x Ankling into 30m stride @ 70% j)2 x Scissor Run into 20m stride @ 80% k) 2 x 30-40m strides @90-100%

150m Tempo

3 x 6 @ 150

Steady State Run

3:00, 2:00, 1:00

Recovery

Running Cool Down

Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch

Wednesday

MIXED SYSTEMS RUNNING | WEEK 1

Prep

Running Warm Up

Running Warm Up 20m Shuttles: a) Jog b) Alternating Leg Swings c) High Knee March d) Walking Lunge + Twist e) Skip f) Side Step (switch side at halfway) g) Jog 10m, Back Peddle 10m, Jog 20m Repeat each of the above twice, with a walk/jog back recovery back to your starting point

30m Shuttles

1 x 6

50m

1 x 10

200m

1 x 6

Fartlek

1 x 6:00

Run for Time

1 x 5:00

Recovery

Running Cool Down

Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch

Friday

OPTIONAL BIKE SESSION

Conditioning

BIKE #1

WARM UP: 5min spin at moderate pace 6 minutes: 30s HARD | 15s EASY 1min spin 6 minutes: 15s HARD | 15s EASY 1min spin 5 minutes: 10s HARD | 20s EASY 1 min spin 5 minutes: 30s HARD | 30s EASY COOL DOWN: 3min light spin

Friday

OPTIONAL ROWING SESSION

Conditioning

ROW #1

WARM UP: 3min easy row Row 250m 1 min rest Row 500m 1 min rest Row 750m 1 min rest Row 1000m 1 min rest Row 750m 1 min rest Row 500m 1 min rest Row 250m COOL DOWN: 2min easy row

Coach

More from TRIAX Performance

Damon Bednarski

Level 1 ASCA accredited S&C Coach with over 5+ years industry experience working with male and female cricket, football (AFL) and soccer athletes.

Prepare like the pro's

For as little as $5 (AUD) a week you can train like the best professional soccer players do during their off-seasons.

Get SOCCER 8-WEEK OFF-SEASON RUNNING PROGRAM

FAQs

Who is the Soccer Off-Season Program designed for?

Any soccer player looking to take their game to the next level over the off-season.

What if I have a question about a drill or exercise?

You can contact the TRIAX Performance team directly through the TrainHeroic app's group chat function and they will assist you further.

Can I get an individualised program?

Yes, we can cater for athletes and teams looking for individualised training programs. For individual or team program enquiries please visit our website www.triaxperformance.com or get in touch with the TRIAX team at admin@triaxperformance.com or via any of our social media platforms.