Soccer Training - 9 Week Strength and Conditioning Build Up: Training by Taylor Haney in TrainHeroic

Reach Functional Fitness

Soccer
Coach
Taylor Haney

Designed by Reach Head Coach Taylor Haney - a former soccer standout and former collegiate soccer player - to be the perfect 9 week build-up to the season. 

This 5-day program has 2 full-body strength sessions, 1 speed/SAQ session, 1 sling exercise session, and 1 endurance session per week. The program is designed to increase strength, speed, and endurance. There are two conditioning challenges in the program to be tested in week one and re-tested in week 9. 

This program will help any soccer player build the necessary strength and endurance to perform well on the pitch. Not only will the athlete get stronger and faster, but their confidence on and off the ball will be apparent due to significant fitness gains. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
​DumbbellsKettlebellsMedicine BallSlam BallPlyo BoxMobility/Resistance BandsPulley SystemAccess to Track (preferred)
sample week banner image
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Sample Week
Week 1 of 9-week program
Sunday
Full Body Strength & Conditioning #1

Full Body Prep

A

2 Rounds for Completion: Band Pull Apart x10 Band Pass Through x10 Banded Row x10 Alternating Bodyweight Luges x5/leg Plank x30sec *Little to no rest between rounds.

B

DB Reverse Lunge (Front Foot Elevated)

4 x 7

C

Bench Plank Row

4 x 10

D

Half Kneeling Iso Press Hold w/OH Press

4 x 8

E1

Iso Hold DB Curl

3 x 16

E2

Russian Twist

3 x 32

E3

High Knees In Place

3 x 32

F1

Double DB Tricep Kickback

3 x 16

F2

Bicycle Sit-Ups

3 x 32

F3

Lateral Box Shuffle

3 x 32

8 AMRAP

G

As Many Rounds as Possible in 8 Minutes: Box Toe Taps x32 (16/leg) Plank Shoulder Taps x16 (8/side) Single Arm Hang Power Clean and Press x8 (4/arm) *Record number rounds. 1 round is completing all 3 exercises. If you complete 3 rounds and then 1 exercise of the 4th round, your score is 3.33. If you complete 3 rounds and then 2 exercises of the 4th round, your score is 3.67. The system will round up or down. RX Box Height: use rounded jump pad, about 20-24inches RX DB Weight: 20/15

Recovery

H

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Monday
Track Session: Shuttle Benchmark and Intervals

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

Light Jog

1 x 400

Conditioning

C

"300 Yard Shuttle Test"

For Time: 50yds x12 (300 yards) *Set two cones/markers 25yds apart. Run down and back for a total of 6 times (300yds) for time.

D

Rest

1 x 5:00

E

Run

3 x 400

F

Rest

1 x 2:00

G

Light Jog

1 x 400

Recovery

H

Post Run Stretch

Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch

Tuesday
Sling Session #1

Prep

A

3 Rounds for Completion: Unweighted Hinge Hold x15sec Band Pass-through x10 Band Pull Apart x10 Plank with Knees to Elbows x10/side DB Reverse Lunge to Arnold Press x5/side (5-10lbs)

B1

Bird Dog With Straight Arm Pulldown

3 x 15

B2

Banded Trunk Rotation

3 x 15

C1

Supine Resisted Oblique Crunch w/Iso Hold

3 x 10

C2

Banded Deadbug

3 x 15

D1

Single Arm Hammer DB Bench Press w/Glute Bridge Hold

3 x 10

D2

Standing Teapot

3 x 10

Post Workout Stretch

E

Perform 20-30sec of Each Stretch: Thread Needle Prayer Stretch Prone Shoulder Cobra Modified Pigeon

Wednesday
Track Session: Endurance Benchmark

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

Light Jog

1 x 400

Conditioning

C

AMP "Run and Max Burpee Test" E3MOM

Every 3 Minutes on the Minute for 24 Minutes: 400m Run Max Burpees *Your score is the total number of burpees completed over the 8 rounds. You will start a timer and complete a 400m run. Then complete as many burpees as possible until the clock hits the 3 minute mark. At the 3 minute mark, start another 400m run and burpees. Repeat this at the 6, 9, 12, 15, 18, 21 minute marks, finishing at 24 minutes. You complete 8 rounds (24 minutes). No rest between rounds; running clock.

D

Light Jog

1 x 400

Recovery

E

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Thursday
Full Body Strength & Conditioning #2

Full Body Prep

A

2 Rounds for Completion: Band Pull Through x10 Band Pass Through x10 Banded Row x10 Reverse Lunge w/Reach and Twist x5/leg Plank x30sec *Little to no rest between rounds.

B

DB Romanian Deadlift

4 x 7

C

Alternating DB Bench Press

4 x 20

D

Half Kneeling Iso Hold to High Row

4 x 12

E1

DB Curl w/DB OH

3 x 8

E2

Slam Balls

3 x 16 @ 10 lb

E3

Slam Ball Toe Taps

3 x 32

F1

DB Overhead Tricep Extension

3 x 8

F2

MB Plank

3 x 0:30

F3

Half Kneeling Ball Slam

3 x 8

FT 12-9-6

G

For Time: 12-9-6 Reps Burpee DB Snatch *Perform 12 reps of each exercise, then 9 reps, then 6 reps. On Snatches, the reps are PER ARM. Record time. RX DB: 25/15 Scaled DB: 20/10

Recovery

H

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Soccer Training - 9 Week Strength and Conditioning Build Up