Soccer Training - 12 Week In Season Maintenance: 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 former collegiate soccer player - to be the perfect in-season training regimen for soccer players. 

This 3-day, full-body program is created to maintain strength gains from off-season, prevent injuries, increase stability and speed, and keep athletes at peak physical condition during season. 

There are 2 full-body strength sessions, 1 sling exercises session, and 1 speed, agility, and quickness session per week. 

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
DumbbellsKettlebellsMedicine BallSlam BallPlyo BoxMobility BandsResistance BandsSledTRXHurdles (preferred)
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Full Body Strength #1

Full Body Prep

A

Complete 2 Rounds of the Following: Banded Pull Through x15 Banded Pass Through x10 Reverse Lunge x5/per leg Bent Over Barbell Only Row x10 Romanian Deadlift Barbell Only x5 Push-Up x5 *Minimal to no rest between rounds.

B1

Bird Dog

2 x 8

B2

Med Ball Overhead Sit-Up

2 x 15

C1

DB Bench Press

3 x 10

C2

1-Arm DB Row

3 x 10

D

DB Goblet Squat

3 x 10

E

Double KB Romanian Deadlift

3 x 8

F

Single Arm OH KB Bulgarian Split Squat

2 x 12

Post Workout Stretching Circuit

G

Perform 2 Rounds of Each Exercise for 30 Seconds Each: Modified Pigeon Thread Needle Calf Stretch Half Kneeling Hamstring Child's Pose Modified Lat Banded Pec

Tuesday
Sling Session #1

Prep

A

3 Rounds for Completion: Unweighted Hinge Hold x15sec Band Pass-through x10 Band Pull Apart x10 Plank with Knees to Elbows x10/side DB Reverse Lunge to Arnold Press x5/side (5-10lbs)

B1

Bird Dog With Straight Arm Pulldown

2 x 15

B2

Banded Trunk Rotation

2 x 15

C1

Supine Resisted Oblique Crunch w/Iso Hold

2 x 10

C2

Banded Deadbug

2 x 15

D1

Single Arm Hammer DB Bench Press w/Glute Bridge Hold

2 x 10

D2

Standing Teapot

2 x 10

Post Workout Stretch

E

Perform 20-30sec of Each Stretch: Thread Needle Prayer Stretch Prone Shoulder Cobra Modified Pigeon

Tuesday
SAQ Session #1

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

B

Explosive Banded Hip Drill #1

3 x 5

C

Explosive Banded Hip Drill #2

3 x 5

D

Lateral Single Leg Hurdle Drill

5 x 2

E

Single Leg Run Drill

3 x 2

F

Sled Sprint

5 x 20

Recovery

G

Post Training Stretch

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

Thursday
Full Body Strength #2

Full Body Prep

A

Complete 2 Rounds of the Following: Standing Arnold Press x10/per arm @5-15lbs Bent Over DB Row x10 @5-15lbs DB Single Leg Romanian Deadlift x5/leg @5-15lbs Plank x20seconds Band Pull Apart x10 1 1/4 Air Squat x5 *Minimal to no rest between rounds.

B1

Single Arm OH DB Reverse Lunge

2 x 5

B2

Russian Twist

2 x 15

C

Alternating KB Press

3 x 8

D1

Russian KB Swing

3 x 12

D2

Chin-Up

3 x 12

E1

Bent Over DB Row

3 x 12

E2

Double KB Front Squat

3 x 8

F

Weighted Box Step Ups

2 x 12

Post Workout Stretching Circuit

G

Perform 2 Rounds of Each Exercise for 30 Seconds Each: Prone Shoulder Thread Needle Modified Pigeon Half Kneeling Hamstring Modified Lat

Soccer Training - 12 Week In Season Maintenance