SoccerX: Off-Season Performance Training

Malorie Henderlong Performance

Soccer

Coach

Malorie Henderlong

SoccerX is an 8-week off-season program designed to give soccer players the X-factor—that extra edge that sets them apart on the field. With a dynamic, results-driven approach, SoccerX focuses on all aspects of performance training to elevate athletes to the next level.

This program includes 4 weight room sessions per week—2 focused on upper body strength and 2 on lower body strength. In addition, athletes will complete 3-4 conditioning sessions per week, with a focus on building a strong aerobic base. The program also prepares athletes for the YoYo IRTL1, one of the most widely used fitness tests in soccer, ensuring they’re ready for the demands of the game.

$99

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Xcellence

SoccerX is dedicated to helping athletes reach their peak performance—physically, mentally, and emotionally—during the off-season. It’s about preparing players to excel, not just for the upcoming season, but for the long-term.

Xtreme

SoccerX challenges players to push their limits, building strength, speed, and durability. The goal is to make athletes stronger, faster, and more resilient, so they can stay healthy, avoid injury, and be ready for match play when it matters most.

Xperience

SoccerX offers a comprehensive training experience that goes beyond physical conditioning. With a holistic approach, the program develops mental toughness, enhances movement patterns, and deepens players’ understanding of how to prepare for longevity in the game. It’s not just about getting in shape—it’s about developing the skills and mindset that drive sustained success.

Features

Direct Coaching Access

Direct communication with Coach Mal through the app. Ask questions, seek advice, and receive timely feedback to maximize your training outcomes.

Programming 5 days per week

Each week includes 2 lower body lifts, 2 upper body lifts, and 3-4 conditioning sessions.

Exercise Video Guidance

Benefit from clear, step-by-step video demonstrations for every exercise, ensuring you perform each movement correctly and effectively

Delivered through TrainHeroic

Track your readiness and fatigue levels, log sets and reps, and leave notes for personalized feedback from your coach.

Equipment

Required

Barbell // Plates // Dumbbells // Med Ball // Cable Pulley

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Lift 1 (Lower)

Forward Extensive Pogo

2 x 15

Backward Extensive Pogo

2 x 15

ISO Split Squat

2 x 0:20

Deep Tier Squat Plyo

3 x 10

Continuous Yielding Lunge Jump

3 x 5

Front Squat.

4 x 5

P-Ball Contralateral Dead-bug

3 x 8

Shoulders Elevated Barbell Glute Bridge

3 x 8

Adductor Plank - ISO

2 x 0:20

Dumbbell Single Leg RDL

3 x 8

Elevated Calf Raise

3 x 12

Pallof Rotation

2 x 10

Monday

Week 1 Lift 2 (Upper)

BearCrawl

2 x 10

Swimmers

2 x 5

Chest Supported Y's

2 x 8

Chest Supported T's

2 x 8

Med Ball Extensive Chest Pass

3 x 15

1/2 Kneeling MedBall Side Toss

3 x 8

Dumbbell Bench Press

4 x 5

Supine TRX Row

3 x 8

Chin Up

3 x 5

Dumbbell Single Arm Z-Press

3 x 8

Dumbbell Hammer Curl

3 x 10

TRX Tricep Extension.

3 x 10

Banded Straight Leg Dead-bug

2 x 10

Full Field Tempo Runs

1 x 10 @ 110

Wednesday

Week 1 Lift 3 (Lower)

Single Leg Pogo - Forward

2 x 10

Single Leg Pogo - Backward

2 x 10

Heel Elevated ISO Split Squat

2 x 0:20

Deep Tier Lunge Plyo

3 x 5

Yielding Single Leg Bound

3 x 3

Single Leg Depth Squat

4 x 5

GHD Hip Extension.

3 x 10

Dumbbell RDL

3 x 8

Goblet Lateral Lunge

3 x 8

Glute Ham Raise

3 x 8

Seated Calf Raise

3 x 10

Hanging Knee Tuck - Back Supported

2 x 15

Thursday

Week 1 Lift 4 (Upper)

Crab w/ Reach

2 x 8

Band Shoulder Circles

2 x 10

TRX ER

Extensive Medball Overhead Throw

3 x 15

Med Ball Rotational Slam

3 x 5

Pull Ups

3 x 5

Hand Release Push Up

3 x 8

Single Arm Dumbbell Row

3 x 10

1/2 Kneeling Landmine Press

2 x 12

TRX Bicep Curl

3 x 10

DB Lying Tricep Extenstion

3 x 10

Suitcase A-Walk

2 x 8

Crossfield Tempo Runs

2 x 7 @ 75

Friday

Week 1 Conditioning 3

Shuttle Run - YoYo Prep

1 x 4 @ 264

Coach

More from Malorie Henderlong Performance

Malorie Henderlong

Malorie Henderlong, a Certified Strength & Conditioning Specialist, currently works with both the Men's & Women's Soccer Programs at NC State University. She brings a wealth of experience from her previous coaching roles at Baylor University, The University of North Carolina and Texas Christian University.

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The Proof

Mack Anthony

Michigan State Women's Soccer

Verified Athlete

"Mal's excellence as a coach, mentor, and friend is unmatched. Despite my ACL tear, her guidance helped me exceed my previous abilities. Her dedication and expertise were crucial to my recovery. I regained strength, achieved new speed & agility, and returned to the soccer field. I'm forever grateful."

Matt Senanou

Xavier University Men's Soccer

Verified Athlete

"Malorie's expertise in performance training, coupled with her positive energy, created an exceptional training atmosphere while also motivating me to strive for excellence."

Luc Granitur

North Florida Men's Soccer

Verified Athlete

"Coach Malorie is the most dedicated and passionate strength coach I have worked with throughout my college soccer career. It's very special when you have a coach that loves to see her athletes succeed and will push them to get there."

Asia Thigpen

Kentucky Volleyball

Verified Athlete

"Training with Malorie during my high school years laid the foundation for a smooth transition to collegiate volleyball. She invested in me as both an athlete and a young woman aiming for excellence in sport and life. I'm grateful for her guidance, support and the lifelong friendship we built."

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SoccerX: Off-Season Performance Training

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