Soccer Training - 32 Week Off Season: 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 collegiate soccer player - to be the perfect 32 week off-season program

This 5-day program has 3 full-body strength sessions, 1 endurance session, and 1 accessory/metabolic conditioning session per week. The program is designed to increase strength, stability, and endurance. The program is progressive and designed to build a high level of strength and endurance without burning the athlete out. Each week also has one competitive metabolic conditioning day to scratch that desire to compete. 

This program will help any soccer player build the necessary strength and endurance to perform well on the pitch. Unlike our in-season and build-up programs, there is a heavy emphasis on the barbell in this program. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
​BarbellPlatesDumbbellsKettlebellsMedicine BallSlam BallPlyo BoxMobility/Resistance BandsPulley System
sample week banner image
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Sample Week
Week 1 of 32-week program
Sunday
Full Body w/Deadlift Emphasis 

Warmup EMOM 10

A

Every Minute on the Minute for 10 Minutes: EVENS -> 5 Ball Slams 5 Air Squats 10 Push-Ups ODDS -> 5 Burpees 5 Banded Pull-Throughs 10 AbMat Sit-Ups

B

Deadlift

3 x 10

C1

1-Arm DB Row

3 x 8

C2

Half Kneeling Iso Press Hold w/OH Press

3 x 8

D1

DB Suitcase RNT Reverse Lunge

3 x 10

D2

Single Arm DB Bench Press

3 x 10

E1

Non-Supinating Seated DB Curl

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

E2

Tricep Pushdown

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Post Workout Stretch

F

Perform each stretch for 2 rounds of 20-30sec: Thread Needle Modified Pigeon Kneeling Hamstring Couch Lats and Pecs Tricep

Monday
Low Intensity Run

Prep

A

Pre Run Prep

Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg

B

Run

1 x 3

Recovery

C

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
Full Body w/Push Emphasis

Warmup Metcon

A

2 Rounds for Completion: 10 Russian KB Swing 10 Push-Ups 10 Plank Knee to Elbow (per side) 5 Single Arm KB Gorilla Rows (per arm) *This is not for time. Go at a casual pace.

B

Bench Press

3 x 10

C1

Double KB Front Squat

4 x 8

C2

KB Single Arm Reverse Lunge to Press

4 x 8

D1

Barbell Pendlay Row

3 x 10

D2

Shoulder Press

3 x 20

E

Behind Back Cable Curl

8 x 8

F

Single Arm Tricep Cable Pushdown

8 x 8

Post Workout Stretch

G

Perform each stretch for 2 rounds of 20-30sec: Modified Pigeon Kneeling Hamstring Couch Thread Needle Prone Shoulder Prayer Stretch

Wednesday
Active Rest Day
Thursday
Full Body w/Squat Emphasis

Warmup EMOM 10

A

Every Two Minutes on the Minute for 10 Minutes: 20 Split Jumps 10 Bird Dogs (5 per side) 5 1 1/4 Air Squats

B

Back Squat

3 x 10

C1

Weighted Strict Pullup

4 x 8

C2

Offset Single Leg Raised Push-Up

4 x 8

D1

Staggered Single Arm Cable Row

3 x 12

D2

DB Snatch to Reverse Lunge

3 x 8

E1

High Angle Rope Supinated Hammer Curl

5 x 15

E2

Split Stance Overhead Tricep Extension

5 x 15

Post Workout Stretch

F

Perform each stretch for 2 rounds of 20-30sec: Modified Lat Banded Pec Rear Delt Modified Pigeon Kneeling Hamstring Couch

Friday
Metabolic Conditioning

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

Conditioning

B

AMP "Super Mario"

For Time: Run 800m -rest 3 minutes- 2 Rounds: 20 Alternating DB Snatches 20 Box Jump Overs 20 Alternating V-Ups -rest 3 minutes- Run 800m *Track time, minus rest periods. RX DB: 35/25 Scaled DB: 25/15 RX Box: 20"

Recovery

C

Post Training Stretch

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

Friday
Accessory Work 

A

Donkey Calf Raise

3 x 20

B

Cable Internal Rotation

3 x 10

C

Banded TAYs

3 x 15

D1

Psoas March

3 x 30

D2

Abmat Crunch

3 x 30

E

Lying Adduction Banded Clamshell

3 x 15

F

Seated Banded Clamshell

3 x 15

Post Workout Stretch

G

Perform each stretch for 2 rounds of 20-30sec: Modified Pigeon Thread Needle Prone Shoulder Frog Stretch Kneeling Hamstring Couch Calf

Soccer Training - 32 Week Off Season