S3 Program (Soccer Speed & Strength)
Level Up Athletics
Soccer, Speed, Strength & Conditioning, Mobility, PlyometricsStart taking your soccer performance to the next level. As a player it's about building your skills on the ball, passing, shooting AS WELL AS the off-ball game moments.
That could be anything from winning a 50/50 challenge or making a run to get behind the back line.
Let's not forget about longevity. Soccer is played in all seasons of the year and that is many practices and games that the body undergoes.
If you want to stay healthy while improving your in game athleticism, this is where you want to be.
For $75, the S3 program will provide you guidance on how to get to a few of the areas mentioned above.
It's a 12-week program designed for beginner athletes getting introduced into the gym or advanced weight lifters looking to be more specific as it pertains to the game of soccer.
If you're a younger athlete or just don't have experience or access to the weight room, scroll to the bottom of this page and purchase the Bodyweight version of the program.
This training regimen helped many players I train today in getting acclimated to the gym, making strides in their performance while being resilient.
Prep
A
Upper Body Prep #1
Each exercise to be performed for 10 reps total or 10 reps per side based on the movement. Feel free to add additional reps based on how you feel.
Prep
B
Lower Body Prep #1
Each exercise to be performed for 10 reps total or 10 reps per side based on the movement. Feel free to add additional reps based on how you feel.
Prep
C
Speed Warmup & Technique #1
Repeat each movement twice back to back. Each exercise to be performed for 10 yards. Feel free to add additional reps and/or yardage based on how you feel. The goal is moving with intent and progressively revving the engine for the sprints.
D
Broad Jumps
@ 1
E
Sprint
2 x 10
F
Pro Agility
@ 1
G
Sprint
1 x 40
H
RFE Split Squat
1 x 1
I
DB Bench Press
1 x 1
J
Pull Up
Prep
A
Total Body Prep
Please click the arrow button that is above the "Mark As Completed" button to view all movements in this warmup. Each exercise to be performed for 10 reps total or 10 reps per side based on the movement. Feel free to add additional reps based on how you feel.
Prep
B
Pogo Series
Repeat each movement twice back to back. 20-30s each movement. 45s-60s rest between each movement. Shouldn't feel too fatigued. Enough to feel warm and bouncy. DBL Cone Hops (Can use a line if no access to cones) DBL Lateral Cone Hops (Can use a line if no access to cones)
C1
Med Ball Slam
2 x 6
C2
Squat Jump
2 x 8
D1
Goblet Box Squat
3 x 10 @ 65 %
D2
Low Plank
3 x 35
E1
Slider Hamstring Curl
2 x 12
E2
Split Squats
2 x 10 @ 65 %
F1
Push Up
2 x 10
F2
Dead Bugs
2 x 12
G1
Prone Extensions
2 x 12
G2
Side Planks
2 x 30
Prep
A
Total Body Prep #2
Please click the arrow button that is above the "Mark As Completed" button to view all movements in this warmup. Each exercise to be performed for 10 reps total or 10 reps per side based on the movement. Feel free to add additional reps based on how you feel.
B1
DB Bench Press
3 x 12 @ 65 %
B2
Incline DB Row
3 x 12 @ 65 %
C1
Eccentric Pull Ups
2 x 10
C2
Lateral Step Up
2 x 12 @ 6
D1
Glute Bridge
2 x 12 @ 65 %
D2
DB Lateral Raises
2 x 12
Prep
A
Speed Dynamic Warmup
Please click the arrow button that is above the "Mark As Completed" button to view all movements in this warmup. Each exercise to be performed for 10 reps total or 10 reps per side based on the movement. Feel free to add additional reps based on how you feel.
Speed/Agility
B
Speed Warmup & Technique #1
Start with the Wall Drills. Repeat each exercise 2x for 15 yards, unless stated otherwise. Feel free to add additional reps based on how you feel. Wall Drill Hold - 30-40s per leg Wall Drill Marches - 30s
C1
Pogos to Split Stance
2 x 10
C2
Sprint to Stop
2 x 4 @ 5
D1
Skaters
2 x 16
D2
Shuffles
2 x 30
E1
Lying Leg Raises
2 x 12
E2
Side Lying Adductions
2 x 20
Prep
A
Total Body Prep #3
Please click the arrow button that is above the "Mark As Completed" button to view all movements in this warmup. Each exercise to be performed for 10 reps total or 10 reps per side based on the movement. Feel free to add additional reps based on how you feel. Ankle ABCs - A to Z with both legs
B1
Med Ball OH Toss
2 x 3
B2
Depth Jump
2 x 6 @ 20
B3
Low Plank
2 x 30
B4
Broad Jumps
2 x 3
C1
DB Sumo Squat
3 x 12 @ 65 %
C2
DB Shoulder Press
3 x 12 @ 65 %
D1
Lateral Lunge Shift
2 x 10 @ 65 %
D2
Bench Dips
2 x 12
E1
SL Bicep Curl
2 x 5
E2
Reverse Calf Raises
2 x 12
Alexander Joseph
CPT & PES Certified - I am the founder & owner of Level Up Athletics & Performance was born, where I committed myself to support athletes in becoming the best versions of themselves physically as well as mentally & emotionally.
Level Up Athletics is a performance and enhancement company that is here to elevate your performance with knowledge that all athletes should have access to. Whether you want to go pro or be a starter on your JV team, it's time to be intentional about off-
Get S3 Program (Soccer Speed & Strength)
