Post Season Training (Soccer)

Natcho Weightlifting

Soccer, Strength & Conditioning
Coach
Natcho

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!

$18
Get Post Season Training (Soccer)
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Improved Strength and Conditioning
By focusing on strength training and conditioning workouts, participants will enhance their overall athletic performance, making them more competitive on the field.
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Structured Approach to Training
The clear 4-week structure provides a focused and effective way to stay on track and accountable, helping athletes make the most of their off-season time.
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Kickstart Your Endurance and Speed:
The dedicated running day helps rebuild speed and endurance, ensuring athletes are ready to keep up with the demands of the game as pre-season approaches.
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 4 days per week
Join our 4-week program: 3 gym days for strength, 1 running day for speed, and conditioning to prepare for pre-season success!
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Exercise Video Guidance
Each exercise comes with a video guide of how to complete the movement. So you can be confident with what your coach needs from you!
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
No more boring, lifeless PDFs. Your coach can now push you, help you, and keep you accountable, all through the app.
Equipment
Required
Barbell // Plates // Dumbbells // Medicine Ball/Deadball
Recommended
Kettlebells // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

A

200m Run

B

5-10-5 Sprints

C

2KM Run

Thursday
Week 1 Day 5

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
More from Natcho Weightlifting
coach-avatar Natcho

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!

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