Sports Performance School
SoccerThe demands of soccer require a unique blend of strength, power, agility, and endurance. A well-designed weight training program can significantly enhance a soccer player's performance on the field, helping to improve speed, explosiveness, endurance, and injury resilience. This soccer-specific weight training program is crafted to address the specific physical demands of the sport while minimizing the risk of injury and maximizing athletic potential.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
B1
Back Squat
10, 10, 8, 8
B2
90/90 Hip switch
3 x 6
B3
Band Walks
3 x 6
C1
DB Bench Press
10, 10, 8, 8
C2
1-Arm DB Row
10, 10, 8, 8
C3
T-Spine Windmill
4 x 8
D1
DB RDL
3 x 8
D2
Pull-Up
3 x 6
D3
Band Rotations
3 x 8
A
Heroic Warm-up
For Completion
B1
DB Snatch
3 x 5
B2
Pull Through
3 x 6
C1
Front Squat
8, 8, 6, 6
C2
TKE
3 x 8
C3
Band Hip Flexor Stretch
3 x 0:30
D1
Bench Press
10, 10, 8, 8
D2
Band Face Pull
3 x 8
D3
scap row
3 x 8
E1
Glute-Ham Raise
3 x 6
E2
Chin-Up
3 x 6
E3
DB Military Press
3 x 8
F1
Goblet Single Leg Get-ups
3 x 5
F2
Jack Knife
3 x 20
F3
Band Ankle Dorisflexion
3 x 8
A
Heroic Warm-up
For Completion
B1
DB Rear Foot Elevated Split Squat
4 x 8
B2
Monster Walks
3 x 8
B3
Ankle Rocks
3 x 8
C1
Feet Elevated Inverted Row
3 x 8
C2
DB Step Up
3 x 8
C3
T-Spine 3 Point Rotation
3 x 8
D1
Incline DB Bench Press
3 x 8
D2
DB Glute Bridge
3 x 8
D3
DB Lateral Raise
3 x 10
