9 Week Football Strength and Power
Move Rehab & Performance
SoccerAre 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
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
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
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
Moussa Hijazi
Accredited Exercise Physiologist with experience working with athletes from International to amateurs in the rehab and performance setting.
Be ready, be able. Don't go through another season losing more time due to lack of physical preparation
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