9 Week Football Strength and Power: Training by Moussa Hijazi in TrainHeroic

9 Week Football Strength and Power

Move Rehab & Performance

Soccer
Coach
Moussa Hijazi

Are you a footballer (soccer) who is looking to get stronger this pre-season? Do you lack guidance on how training in the weight room can help you be in the best shape before your season starts? Confused about how to train and ready yourself to avoid injury, improve your strength and Power? Then this program is for you

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Strength.
When it comes to injury prevention, strength is the king here. As the legends at westside barbell tell us 'weak things break'
Features
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Programming 3 days per week
3 gym based sessions per week for a period of 9 weeks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Barbell // Dumbbell // Weight plates // Mini bands // Power bands // Trap/hex bar // Landmine/torsonator
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Sample Week
Week 1 of 9-week program
Sunday
F9WSP Day 1

A

Foam Roll

B1

Hip Mobility - KB Squat

2 x 10

B2

Side plank with abduction

2 x 1 @ 0:30

B3

Bird Dog

2 x 10

C1

Pogo Jump

3 x 15

C2

Tall to Short Landings

3 x 6

C3

Box drop landing

3 x 6

D

Hex Bar Deadlift

3 x 3

E

Romanian Deadlift

4 x 8

F1

Front Foot Elevated Split Squat

3 x 10

F2

Prone Machine Hamstring Curl

3 x 10

G1

Calf Raise

3 x 20

G2

Bent knee calf Raise

3 x 20

G3

Copenhagen Adductor

3 x 10

Tuesday
F9WSP day 2 week 1

A

Foam Roll

B1

Thoracic Extension on Foam Roller

B2

Thread the needle

B3

Band ABD External & Ext.

C

Bench Press

3 x 5

D

Bumper Push-Up

3 x 15

E1

Lat Pulldown

3 x 10

E2

Band Pull-Apart

3 x 15

F1

Chest-Supported DB Row

3 x 12

F2

Bent Over Rear Delt Fly

3 x 12

F3

Alternating DB Hammer Curl

G

Dead Bug Psoas March

2 x 20

Thursday
F9WSP Day 3w1

A

Foam Roll

B1

Knee to wall

2 x 10

B2

Arabesque

2 x 10

B3

Adductor rocks

2 x 10

B4

Thoracic Extension on Foam Roller

2 x 0:30

C1

Pogo Jump

2 x 15

C2

Tall to Short Landings

2 x 6

C3

Box drop landing

2 x 6

D

Bulgarian Split Squat

3 x 6

E

Barbell Hip Thrust

3 x 10

F

Half kneeling landmine Press

3 x 10

G1

DB Lateral Raise

3 x 8

G2

Band Face Pull

3 x 15

H

Landmine Anti-Rotation

3 x 20

I

Tricep Pushdown

1 x 100

Coach
coach-avatar Moussa Hijazi

Accredited Exercise Physiologist with experience working with athletes from International to amateurs in the rehab and performance setting.

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Reduce that risk of injury and get powerful

Be ready, be able. Don't go through another season losing more time due to lack of physical preparation

Get 9 Week Football Strength and Power
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FAQs
Who is this program for
Field based athletes - mainly football (soccer)
9 Week Football Strength and Power