Gifford Performance Coaching

Soccer
Coach
Mark Gifford

Power and Strength Work for Off Season

2 Lifting Days

2 Conditioning Days (1 intervals and 1 tempo runs)

Features
4 sessions per week
Must use App app to view and log training
Program Training
$15
Get Off Season Soccer Programming
Features
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Programming 4 days per week
4 Workout Days: 2 Lifts & 2 Conditioning Sessions
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you, all through an app.
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A

Cardio

Tuesday
Week 1 Day 3

A1

Box Jump

3 x 6

A2

Med Ball Slam

3 x 6

B1

Lateral Bound

3 x 6

B2

Plyo Push-Up

3 x 6

C1

Walking Lunges

3 x 8

C2

Chin-Up

3 x MAX

D1

RDL

3 x 12

D2

Shoulder Press

3 x 12

E1

Dead Bug

3 x 12

E2

Physio ball Plank

3 x 0:45

F1

Bird Dog

3 x 0:30

F2

Clamshell

3 x 12

Thursday
Week 1 Day 5

A

1-mile Run

Friday
Week 1 Day 6

A1

Max Effort Broad Jump

3 x 5

A2

Med Ball Chest Pass

3 x 5

B1

Depth Jump

3 x 6

B2

Power Step-Up

3 x 6

C1

Hip Thrust

3 x 8

C2

Incline DB Bench Press

3 x 8

D1

Back Squat

3 x 6

D2

Pull Downs

3 x 12

E1

Stability Ball Hamstring Curl

3 x 15

E2

Goblet Squat

3 x 12

E3

Lateral Lunge

3 x 8

F1

Dead Bug

3 x 12

F2

Side Plank

3 x 0:30

G

Coach
More from Gifford Performance Coaching
coach-avatar Mark Gifford

MSc Kinesiology, CSCS Strength and Conditioning Coach Working with Youth, University, Provincial/National, Weekend Warriors and everything in-between.

More from Gifford Performance Coaching

programs
Off Season Soccer Programming
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