Football Guide to Preseason - Phase 1: Training by Melissa Garcia in TrainHeroic

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

$35

Get Football Guide to Preseason - Phase 1

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.

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.

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Foam Roll

1 x 5:00

Hamstring Pull + Rotation

1 x 8

Spiderman + Inchworm

1 x 10

3 Way Half Kneeling Hip Stretch

1 x 8

Run

1 x 30:00

Couch Stretch (Hip Flexors)

2 x 0:45

Glute Stretch - Elevated

2 x 45

Monday

Week 1 Day 2

3 Way Half Kneeling Hip Stretch

2 x 15

Hamstring Pull + Rotation

1 x 10

Glute Stretch

1 x 10

Wall Drills - Single Leg Load + Drive

2 x 20

Wall Drill + Load + Switch

2 x 20

Quick Feet + Stick - Forward

2 x 10

Full Field - Aerobic

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

Foam Roll Series

Wednesday

Week 1 Day 4

Assault Bike

1 x 5:00

Bird Dog

1 x 20

Plank

1 x 0:30

Hamstring Walkouts

1 x 15

Goblet Squat

3 x 8

Box Jump

3 x 5 @ 50

Prone Row - Incline

3 x 10

Standing Single Leg Squats

3 x 10

Chin-Up

3 x 6

Pallof Press - Standing

3 x 20

Foam Roll Series

Thursday

Week 1 Day 5

3 Way Half Kneeling Hip Stretch

2 x 15

Banded Hamstring Distraction

1 x 10

Soleus Stretch

1 x 20

Wall Drills - Drives

2 x 20

A Skips

2 x 25

Power Skip

2 x 25

Sprint Circuit

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

Foam Roll Series

Friday

Week 1 Day 6

20 Min Morning Yoga - Lululemon

Saturday

Week 1 Day 7

Assault Bike

1 x 5:00

Bird Dog

1 x 20

Plank

1 x 0:30

Hamstring Walkouts

1 x 15

Hex Bar Deadlift

3 x 8

Depth Drop and Stick

3 x 5 @ 30

Incline DB Bench Press

3 x 10

KB single leg RDL

3 x 8

DB Shoulder Press

3 x 8

Copenhagen Plank - Short Lever

3 x 30

Foam Roll Series

Coach

Customer Reviews

Overall Rating

Football Guide to Preseason - Phase 1

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