Strength & Conditioning

Soccer, Strength & Conditioning, Field Sports
Coach
Melissa Garcia

This 4 week program is designed to prepare footballers for their first phase of preseason.

Aerobic Base, Speed, Acceleration, Dynamic Strength, Hypertrophy, Plyometrics, and Mobility are all pieces to this program. 

The goal of this program is to improve athleticism, strength, build muscle, improve base aerobic capacity and speed, while maintaining healthy joints. 

Individuals participating in this program should be able to do the following prior to purchase: Squat, Front Squat, Jump without pain, Deadlift, Bench press, Shoulder Press and perform various pushing and pulling exercises. 

Features

5 sessions per week

Must use App app to view and log training

Program Training

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Learn from an Experienced Coach
With 8 years of coaching and 27 years of playing experience, Melissa has worked with youth to professional athletes. While constantly striving to improve, her system is always purposeful, holistic, and geared to bring the best out of her athletes.
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Purposeful Training
No BS. Straightforward training that translates to the field. From the exercises selected, to the order in which they're performed, and the conditioning selected, each component has a purpose. With the goal to maximize results while minimizing risk.
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Training that Transfers to the Pitch
Strength and power training that goes beyond the weight room. Sprinting faster, change direction on a dime, powerful finishing, body an opponent off the ball, and preventing common injuries. All these aspects are enhanced to help you reach your potential and stay available throughout the season.
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Perform Better, Feel Better.
Training cannot be all gas and no brakes, and an athlete is no good if they're injured. Our programs will show you how recover out of the gym and off the field to help you move and feel better.
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 5 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 App
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Soccer FieldTrackHillsGym Access- Dumbbells // Barbell // Hex Bar/Trap Bar // Box // BenchResistance BandsMini BandsConesTimer
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Foam Roll

1 x 5:00

A2

Hamstring Pull + Rotation

1 x 8

A3

Spiderman + Inchworm

1 x 10

A4

3 Way Half Kneeling Hip Stretch

1 x 8

B

Run

1 x 30:00

C1

Couch Stretch (Hip Flexors)

2 x 0:45

C2

Glute Stretch - Elevated

2 x 45

Monday
Week 1 Day 2

A1

3 Way Half Kneeling Hip Stretch

2 x 15

A2

Hamstring Pull + Rotation

1 x 10

A3

Glute Stretch

1 x 10

B1

Wall Drills - Single Leg Load + Drive

2 x 20

B2

Wall Drill + Load + Switch

2 x 20

B3

Quick Feet + Stick - Forward

2 x 10

Full Field - Aerobic

C

3 Rounds 1 Field Length = whole length of the pitch Record time of Each run A. 4 field lengths - 1 min rest B. 3 field lengths - 45 sec rest C. 2 field lengths - 30 sec rest D. 1 field length 2 min rest between rounds

D

Foam Roll Series

Wednesday
Week 1 Day 4

A

Assault Bike

1 x 5:00

B1

Bird Dog

1 x 20

B2

Plank

1 x 0:30

C

Hamstring Walkouts

1 x 15

D1

Goblet Squat

3 x 8

D2

Box Jump

3 x 5 @ 50

D3

Prone Row - Incline

3 x 10

E1

Standing Single Leg Squats

3 x 10

E2

Chin-Up

3 x 6

E3

Pallof Press - Standing

3 x 20

F

Foam Roll Series

Thursday
Week 1 Day 5

A1

3 Way Half Kneeling Hip Stretch

2 x 15

A2

Banded Hamstring Distraction

1 x 10

A3

Soleus Stretch

1 x 20

B1

Wall Drills - Drives

2 x 20

B2

A Skips

2 x 25

B3

Power Skip

2 x 25

Sprint Circuit

C

FOCUS IS SPEED - MUST USE FULL REST BETWEEN REPS Find Field with Lines Go for MAX EFFORT on all repetitions especially #3-5 Use your rest to recover #1 4 Accelerations to 6 yd box Rest = walk back to start #2 4 Acceleration to 18 yd box Rest = walk back to start 1 min REST #3 4 sprints to from 18 yd box to half line Rest = walk back to start 1 min REST #4 4 sprints to half line - rest = walk back to start 3 min REST #5 4 Sprints from 18 yd box to other 18 yd box Rest= walk back to start Record times of each sprint

D

Foam Roll Series

Friday
Week 1 Day 6

A

20 Min Morning Yoga - Lululemon

Saturday
Week 1 Day 7

A

Assault Bike

1 x 5:00

B1

Bird Dog

1 x 20

B2

Plank

1 x 0:30

C

Hamstring Walkouts

1 x 15

D1

Hex Bar Deadlift

3 x 8

D2

Depth Drop and Stick

3 x 5 @ 30

D3

Incline DB Bench Press

3 x 10

E1

KB single leg RDL

3 x 8

E2

DB Shoulder Press

3 x 8

E3

Copenhagen Plank - Short Lever

3 x 30

F

Foam Roll Series

Coach
coach-avatar Melissa Garcia

FAQs
Who is this program for?
High school, college, and professional footballers.
The Proof
verified-athlete-avatar Brandon Cortez

Semi-Pro Soccer Player

Verified Athlete

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Football Guide to Preseason - Phase 1