yaniv ifergan Strength & Conditioning Coach
Soccer, Multi-sportBuild your speed, strength, power and conditioning during the off-season.
This 6-week program is designed for soccer players who want to return stronger, faster and more resilient for pre-season.
The program includes:
Speed Development (RSA)
Acceleration Training
Plyometric Traning
Strength Training
Aerobic Conditioning
Injury Prevention Strategies
Suitable for Youth and Adult soccer players.
1 sessions per week
Must use App app to view and log training
Program Training
Mobility Movment Series 1
A
2 rounds - Continuous Flow 1. world greatest stretch x 5+5 2. dead bug x 8+8 3. bear crawl foward+backward x 10m 4. shin box get up x 5+5 5. plank to down dog 30 sec rest between rounds
Plate Series (2.5 - 5 KG Plate)
B
2 rounds - Continuous Flow 1. halo x 5+5 2. squat to press x 8 3. reverse lunge with rotation x 5+5 4. single leg side reach x 5+5 5. plate bent over Row x 5 30 sec rest between rounds
C1
DB heels elevated goblet squat
3 x 10
C2
SA DB deficit push ups
3 x 8
C3
DB romanian deadlift
3 x 8
C4
Feet Elevated Inverted Row
3 x 10
Mobility Movment Series 2
A
3 rounds - Continuous Flow 1. toe tap x 5+5 2. supine scorpion x 5+5 3. crab walk forward backwards 10m 4. knee to floor squat x 5 5. cat camel x 5 no rest between rounds
Foundation Isometric 1
B
2 rounds - Continuous Flow 1. chin up x 20 sec hold on the top 2. wall 1/2 Kneeling Hip flexsor X 15+15 sec 3. MB Squeeze Squat Hold X 20 sec (MB 2-5 kg) 4. Isometric Push Up x 20 sec 5. bulgarian split squat floating heel x 15+15 sec (heel raise) no rest between rounds
Engine Builder
C
4 rounds for time! without rest, complete as fast as possible while maintaining quality mouvment 1. MB high knee x 20 touches (MB 5-6 kg) 2. KB swings side to side x 5+5 each side (10-15 kg KB) 3. Lunges (Walking) x 20 meter 4. Burpee Kick Through x 5 5. V Ups x 10
Aerobic Base Rebuild
A
COACH INSTRUCTIONS RUNING Outdoor OR Treadmill (1% icline) 45-55 Minute Aeobic Run HR 120-140 BPM PACE 8-10 KM\H RPE 3-4 "An easy run pace where you should be able to hold a comfortable conversation without getting out of breath" RPE SCALE (1–10) Description 1–2 Very Easy – effortless pace 3–4 Easy – comfortable conversation possible 5–6 Moderate – breathing elevated but controlled 7–8 Hard – difficult to maintain conversation 9 Very Hard – near maximal effort 10 Maximal – all-out effort
Mobility Movment Series 3
A
2 rounds - Continuous Flow 1. InchWorm x 5 2. Table Top Bridge w/ 1-Arm Reach x 5+5 3. Roll To Stand x 5 (two legs stand) 4. Rolling Side Plank x 5+5 30 sec rest between rounds
KB Movement Series
B
2 rounds - Continuous Flow 1. kb swings x 10 2. kb turkish get up x 3+3 3. kb Russian Twist x 5+5 4. KB Farmer's Walk x 20+20 meter (heavy) 30 sec rest between rounds
C1
Step Down with Plate
3 x 10
C2
Half-Kneeling DB Shoulder Press
3 x 10
D
Sumo KB Deadlift
3 x 10
E
Chin-Up
3 x 5
Mobility Movment Series 4
A
2 rounds - Continuous Flow 1. half kneeling hip cars x 5+5 2. kneeling thoracic spain opener x 5+5 3. 90/90 Hip Shift x 5+5 4. Cossack Squat hand supported x 5+5 no rest between rounds
Foundation Isometric 2
B
2 rounds - Continuous Flow 1. mcgill side plank x 20+20 sec 2. spanish squat iso x 30 sec hold 3. Pull Up Iso Hold x 20 sec 4. cossack squat x 15+15 sec hold no rest between rounds
C1
DB Reverse Lunge
3 x 8
C2
Back Extension
3 x 10
C3
DB Push Press
3 x 8
C4
DB Renegade Row
3 x 8
D1
Cable Facepull
2 x 10
D2
cable bicep curl
2 x 10
D3
cable pushdown
2 x 10
