Is your soccer season over? Not sure what to do between now and pre-season? If you’re not working on your strength and addressing your weaknesses, you might already be falling behind!
This simple 4-week program will get you back into the gym and ready for pre-season!
The plan includes: 3 Gym Days: Focus on strength for your lower body, upper body, and core. Conditioning Workouts: Designed to boost your cardio and muscular endurance. Running Day: Ease back into running while building speed and endurance.
Grab your program and set yourself up for success as you gear up for pre-season!
A1
Back Squat
4 x 10
A2
Box Jumps
3 x 5
B1
Hang Power Clean
3 x 5
B2
Z-Press
3 x 10
Circuit
C
5 Rounds: Max Pull Ups (use bandsif needed to achieve 5 + reps) 10 Jumping Lunges 10 Burpees
D1
Russian Twist
3 x 10
D2
High Plank Drag
3 x MAX
A1
Bench Press
3 x 5
A2
Bent Over Row
3 x 8
B1
Barbell Hip Thrust
3 x 6
B2
Copenhagen Hold
4 x 30
Circuit
C
Complete 5 rounds for time: 12 Squat Jumps 10 Push Ups 10 Russian Twists (10kg-15kg Plate)
D
Paloff Press
3 x 15
A
200m Run
B
5-10-5 Sprints
C
2KM Run
A
Single Leg Bounds
4 x 10
B
Pogo Jump
3 x 10
C
Deadlift
3 x 5
D
Pull-Up
3 x MAX
E
Push Ups
3 x MAX
F
Sit-up
3 x 15
Coach and 2x National Weightlifting Champion, I'm passionate about helping athletes reach their highest potential. With experience at high level competition, as well as S&C coaching, I support high-performing athletes while sharing the joy of weightlifting with all abilities. My goal - to motivate you to overcome challenges, celebrate progress, and guide you to become the best version of yourself!