DelGreco Performance Training

Soccer
Coach
Matthew Delgreco

Need to get stronger and more explosive on the soccer field? This 12 week program will have you with a quicker first step, jumping higher, and out muscling your opponent off the ball with ease.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$150
Get Soccer - Advanced Foundation
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Foundational Performance Strength
Designed with slightly higher rep counts, this program is designed to give you an outstanding base of strength that you can rely on throughout the season. Attack each session with intensity and high-effort, lifting heavy weights with good technique and control and you will feel the difference when you play.
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Foundational Power
Power output is an essential part of a quick first step or a high jump to win a header. This program includes various jumps and explosive actions to provide you with not only a faster first step on the field, but a more injury-resilient body.
Features
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Programming 4 days per week
Two lower body and two upper body sessions per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through a simple, easy-to-use app.
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Sample Week
Week 1 of 12-week program
Sunday
SAF - Lowers Push 1

A1

Biking

1 x 5:00

A2

Lateral Band Walks

2 x 10

A3

Monster Walks

2 x 10

A4

Depth Drop Landings

2 x 5

B1

Knee Hug

2 x 5

B2

Quad Stretch

2 x 5

B3

Groiner

2 x 5

B4

Pigeon Stretch

2 x 5

B5

TRX Lateral Lunge Stretch

2 x 00:05

C1

Linear Pogos

3 x 10

C2

Lateral Pogos

3 x 10

C3

Broad Jump

3 x 5

C4

1/2 Kneel Broad Jump

3 x 5

C5

Lateral Broad Jump

2 x 6

D1

Hex Bar Deadlift

3 x 8

D2

Dumbbell RDL

3 x 8

E1

Supine Med Ball Groin Squeeze

3 x 0:15

E2

Wide Stance Lateral Lunge

3 x 10

E3

Calf Raise

3 x 12

Monday
SAF - Uppers Push 1

A1

Biking

1 x 5:00

A2

Band Pull-Apart

3 x 10

A3

TRX Push-Up

2 x 5

A4

Overhead KB Carry

2 x 20

B1

PVC Overhead Mobility

2 x 5

B2

1/2 Kneel Open Book

2 x 5

C1

Med Ball Chest Pass - Continuous

3 x 10 @ 6 lb

C2

Med Ball Soccer Toss - Continuous

3 x 10 @ 6 lb

C3

Med Ball Rotational Throw

3 x 5 @ 6 lb

D1

Standing Oblique Crunch

2 x 15

D2

V-Ups

3 x 10

D3

Paloff Press

3 x 10

E1

DB Bench Press

3 x 8

E2

1-Arm DB Row

3 x 8

F

1/2 Kneel Landmine Press

3 x 10

G

DB Lateral Raise

3 x 10

H

2-DB Farmer's Carry

2 x 40

Wednesday
SAF - Lowers Pull 1 

A1

Biking

1 x 5:00

A2

Glute Bridge

1 x 10

A3

Hamstring Walkouts

1 x 5

A4

SLRDL

1 x 5

A5

Overhead Step Ups

1 x 5

B1

Knee Hug

2 x 5

B2

Quad Stretch

2 x 5

B3

Groiner

2 x 5

B4

Pigeon Stretch

2 x 5

B5

TRX Lateral Lunge Stretch

2 x 00:05

C1

Linear Pogos

3 x 10

C2

Lateral Pogos

3 x 10

C3

Hurdles - DBL Hop and Stick

3 x 6

C4

Hurdles - DBL Hop with Pogo

3 x 6

C5

Hurdles - Lateral Hop and Stick

2 x 6

C6

Lateral Hurdle Hop with Pogo

2 x 6

D1

Barbell RDL

3 x 8

D2

DB Reverse Lunge

3 x 8

E1

SLRDL

2 x 12

E2

Banded Step Ins

2 x 12

E3

Seated Calf Raise

2 x 12

Thursday
SAF - Uppers Pull 1 

A1

Biking

1 x 5:00

A2

TRX Row

1 x 10

A3

ROM Push-Ups

1 x 8

A4

Prone Y's, T's

2 x 10

B1

TRX Lat Stretch

1 x 5

B2

Laying Open Book

1 x 5

C1

Plank

1 x 1:00

C2

Side Plank

1 x 0:45

D1

Med Ball OH Slam

3 x 10 @ 6 lb

D2

Med Ball Punch Throw - No Step

3 x 5 @ 6 lb

E

Pull-Up

3 x 8

F1

DB Shoulder Press

3 x 8

F2

Chest-Supported DB Row

3 x 8

G1

Cable Face Pull

2 x 12

G2

DB Front Raise

3 x 10

H

1-Arm Farmer's Carry

2 x 40

Coach
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