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Dominate the Pitch: 4 Week Soccer Physical Preparation Program

Carozza's Strength & Performance Training

Coach
Patrick Carozza

If you are new to training, or you have just finished your season and are ready to get back to training, it is important to build the foundation and prepare yourself for the intense training required to achieve your goals.

General physical preparation training, also known as GPP, consists of programming used to establish the foundation needed to accomplish a sport-specific training program. GPP builds basic levels of strength, endurance, coordination, proficiency, speed, and durability, allowing an athlete to train at increasingly high levels of volume and intensity later on without unnecessary fatigue or injury.

This program is a prerequisite to any advanced training you may embark upon. This 4 week program will build your foundation the right way and give you the base you need to train with the intensity needed to achieve your athletic goals.

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BUILD YOUR BASE!
Nothing can set back an athlete more than injuries or poor training. Set yourself up for success with this 4 week program that builds up your base levels of strength, speed, and conditioning.
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TAKE THE GUESSWORK OUT OF IT!
Don't go into your off season without a plan. Use this program that has PROVEN success with 100's of athletes and teams. Every exercise has the precise sets, reps, and percentages you need to progress and get better!
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COMPLETE PROGRAM!
This program provides everything you need to improve as an athlete! Each session contains mobility work, speed drills, speed or conditioning work, explosive jump work, and strength training. It's a one stop shop for athletic improvement that can be completed in any gym setting!
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Delivered straight to your phone! Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells/Kettlebells // Medicine Balls // Bands // Box or bench to jump on
Recommended
Cable Machine
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Sample Week
Week 1 of 4-week program
Sunday
GPP Week 1 Day 1

A1

Couch Stretch (Hip Flexors)

1 x 0:30

A2

Pigeon Stretch

1 x 0:30

A3

Lying Leg Kicks

1 x 10

A4

Side Leg Raise

1 x 10

A5

Inside Leg Raise

1 x 10

A6

Forward Walking Lunges

2 x 10

A7

Reverse Walking Lunge

2 x 10

A8

Front Cross Over Lunge

1 x 20

A9

Skips

2 x 10

A10

Power Skip

2 x 10

A11

Little Prime Times

2 x 10

A12

Big Prime Times

2 x 10

A13

Push-Up

1 x 10

A14

Band Pull-Apart

1 x 20

B1

MB Side Throw

1 x 10

B2

Med Ball Chest Pass

1 x 10

B3

MB Backwards Overhead Throw

1 x 10

B4

Med Ball Slam

1 x 10

C

Belly Sprint

6 x 10

D

Box Jumps

3 x 4

E

Split Squat

3 x 6

F

Single Leg Hip Thrust

3 x 10

G

Band Walks

3 x 10

Tuesday
GPP Week 1 Day 3

A1

Couch Stretch (Hip Flexors)

1 x 0:30

A2

Pigeon Stretch

1 x 0:30

A3

Lying Leg Kicks

1 x 10

A4

Side Leg Raise

1 x 10

A5

Inside Leg Raise

1 x 10

A6

Forward Walking Lunges

2 x 10

A7

Reverse Walking Lunge

2 x 10

A8

Front Cross Over Lunge

1 x 20

A9

Skips

2 x 10

A10

Power Skip

2 x 10

A11

Little Prime Times

2 x 10

A12

Big Prime Times

2 x 10

A13

Push-Up

1 x 10

A14

Band Pull-Apart

1 x 20

B1

Med Ball Chest Pass

1 x 10

B2

MB Side Throw

1 x 10

B3

Med Ball Slam

1 x 10

B4

MB Backwards Overhead Throw

1 x 10

C

Build Up Sprint 75%

6 x 20

D

DB Bench Press

3 x 10

E

Inverted Row

1 x 40

F1

Push-Up

2 x MAX

F2

DB Row

2 x 6

Thursday
GPP Week 1 Day 5

A1

Couch Stretch (Hip Flexors)

1 x 0:30

A2

Pigeon Stretch

1 x 0:30

A3

Lying Leg Kicks

1 x 10

A4

Side Leg Raise

1 x 10

A5

Inside Leg Raise

1 x 10

A6

Forward Walking Lunges

2 x 10

A7

Reverse Walking Lunge

2 x 10

A8

Front Cross Over Lunge

1 x 20

A9

Skips

2 x 10

A10

Power Skip

2 x 10

A11

Little Prime Times

2 x 10

A12

Big Prime Times

2 x 10

A13

Push-Up

1 x 10

A14

Band Pull-Apart

1 x 20

B1

MB Side Throw

1 x 10

B2

Med Ball Chest Pass

1 x 10

B3

MB Backwards Overhead Throw

1 x 10

B4

Med Ball Slam

1 x 10

C

Belly Sprint

6 x 10

D

Lateral Bound

3 x 4

E

DB Box Jump

3 x 6

F1

Incline DB Bench Press

3 x 10

F2

Lat Pull Downs

3 x 10

F3

Hyperextension

3 x 10

Coach
coach-avatar Patrick Carozza

I began training athletes at the world renowned DeFranco’s Gym including Pro Bowl NFL players, champion combat sport athletes, helped prepare athletes for the NFL Combine, worked with college athletes in various sports, as well as youth athletes in various sports as they prepared for their seasons. That work continued at Freak Strength, & now Carozza's Strength & Performance Training.

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HAVE A PLAN!

Don't go into your off-season training without a plan in place. Set yourself up for success with this 4 week GPP program that has PROVEN results and build a STRONG foundation in speed, conditioning, and strength!

Get Dominate the Pitch: 4 Week Soccer Physical Preparation Program
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FAQs
Who is this for?
Any athlete who is new to training or is coming out of their competitive season and is starting their training back up.
What if I miss a day?
The program consists of 3 training days, so flexibility is built in! If you miss a day, make it up and adjust your training as needed. You can also adjust the speed and conditioning work based on any other sports you may be currently playing.
What should I expect on an average training day?
Each session contains an extensive warm up to improve mobility and movement qualities, speed drills, speed or conditioning work, explosive jumps, and strength training.
The Proof
verified-athlete-avatar Brian Ianni

Head Boys Soccer Coach Glen Ridge HS

Verified Athlete

"I coach a Group 1 school playing in a conference of Group 4/Private schools & it's necessary for my boys to get proper strength & speed work in the off-season. Pat understands the different positional demands & tailored the program accordingly. End result? A title in our 1st year using his program!"

verified-athlete-avatar Michael Tedesco

Client

Verified Athlete

"In 9th grade, weighing 95 lbs, I was determined to transform myself. Thanks to Pat's support & expertise, I'm now a strong 145lbs w/ muscle & confidence. I can't recommend Pat enough! His dedication, knowledge, & genuine passion make him a priceless asset to anyone striving for personal growth."

verified-athlete-avatar Tom G

Clients Parent

Verified Athlete

"My older son has been training with Coach Pat for 3+ years. We recognized that his speed & quickness was beginning to impede his performance on the fields, so we found Coach Pat & we’ve seen consistent improvement in his speed/quickness, strength, stamina, & most importantly, self-confidence."

Dominate the Pitch: 4 Week Soccer Physical Preparation Program