S3 Program (Soccer Speed & Strength)

Level Up Athletics

Soccer, Speed, Strength & Conditioning, Mobility, Plyometrics

Coach

Alexander Joseph

Start 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.

$75

Get S3 Program (Soccer Speed & Strength)

Speed It Up

No better way getting faster than actually practicing it. Be intentional with accelerating, techniques to clean up coordination and workouts are doable with a partner.

Guidance & Support

Through instructional videos and messaging capabilities, it's almost like having a live coach. Options to ask for feedback and perspective in order to elevate to the highest potential.

Trust The Process

Not only the process of S3 but the process and journey it will take to reach the next level. Each athlete's progression is different and unique.

Features

Access to your coaches

All through an app., gain access to directly communicate with a coach to receive feedback, guidance and/or simply ask questions on navigating the app.

Programming 3 days per week

3 sessions per week that target lower. upper and core, fused with mobility, speed and plyometrics. Beneficial for beginners up to advanced athletes.

Exercise Video Guidance

Instructional videos as well as notes to guide your sessions and make execution simple to understand.

Detailed, expert instruction

Access to a coach who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

All through an app., receive the training program, videos, track your daily and weekly progresses.

Equipment

Required

Barbell // Dumbbells // Medicine Balls // Leg Bands

Sample Week

Week 1 of 12-week program

Sunday

Testing

Prep

Upper Body Prep #1

Cat Cow - 10 reps Plank Rotations - 10 reps Floor T Raise - 10 reps Repeat once through. Add extra reps based on how you feel.

Prep

Lower Body Prep #1

Squat with Spine Rotation - 10 reps Hamstring Rock - 10 reps Spidermans - 10 reps Groin Rockers - 10 reps Repeat once through. Add extra reps based on how you feel.

Prep

Speed Warmup & Technique #1

Open the gate - 10 Yards Close the gate - 10 Yards Forward Pogos - 5 Yards Backward Pogos - 5 Yards Walking Marches - 10 Yards A Skip - 10 Yards High Knees - 10 Yards Butt Kicks - 10 Yards Sprint - 15 Yards Repeat each movement 2x back to back

Broad Jumps

@ 1

Sprint

2 x 10

Pro Agility

@ 1

Sprint

1 x 40

RFE Split Squat

4, 3, 1

DB Bench Press

5, 3, 3, 1

Pull Up

Tuesday

Phase I -- Lower Focused

Prep

Total Body Prep

Glute Bridge Marches - 10 per leg Hip CARS - 10 reps per side Sumo Squat Stretch - 10 reps Groiners - 10 reps per side Cone Reach - 3 Cycles per leg Walking Lunge w Rotation - 10 per leg Perform each movement once through. Add extra reps if needed.

Depth Drop

2 x 6 @ 12

Med Ball Slam

2 x 6

Squat Jump

2 x 8

Goblet Box Squat

3 x 10 @ 65 %

Plank

3 x 35

Slider Hamstring Curl

2 x 12

Split Squats

2 x 10 @ 65 %

Push Up

2 x 10

Dead Bugs

2 x 12

Prone Extensions

2 x 12

Side Planks

2 x 30

Wednesday

Phase I - Upper Focused

Prep

Total Body Prep #2

Thread the Needle - 8 per side Plank Rotations - 10 reps Squat with Spine Rotation - 10 reps per side Spidermans - 10 per leg Floor Cobras - 10 reps Prone Lat Pulldowns - 10 reps Perform each movement once through. Add extra reps if needed.

Prep

Pogo Series

DBL Forward DBL Backward 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) SL Pogos Repeat 2x each. 20-30s each movement. 45s rest between each movement

DB Bench Press

3 x 12 @ 65 %

Incline DB Row

3 x 12 @ 65 %

Eccentric Pull Ups

2 x 10

Lateral Step Up

2 x 12 @ 6

Glute Bridge

2 x 12 @ 65 %

DB Lateral Raises

2 x 12

Friday

Phase I - Speed Focused

Prep

Speed Dynamic Warmup

Hip CARS - 10 per side Groiner- 10 per side Low Plank Reaches - 45-60s RDL with Knee Drive - 10 per side SL Balance with Abductions 45-60s per leg

Wall Drill Hold

2 x 60

Wall Drill Marches

2 x 30

Speed/Agility

Speed Warmup & Technique #1

Open the gate - 10 Yards Close the gate - 10 Yards Forward Pogos - 5 Yards Backward Pogos - 5 Yards Walking Marches - 10 Yards A Skip - 10 Yards High Knees - 10 Yards Butt Kicks - 10 Yards Straight Leg Bounds - 15 Yards Lateral Bounds - 15 Yards Repeat each movement 2x back to back

Pogos to Split Stance

2 x 10

Sprint to Stop

2 x 4 @ 5

Skaters

2 x 16

Shuffles

2 x 30

Lying Leg Raises

2 x 12

Floor Copenhagen Adductions

2 x 20

Saturday

Phase I - Total Body

Total Body Prep #3

Ankle ABCs - A to Z with both legs Plank Toe Touch - 10 per side Sumo Squat Stretch - 10 reps Hamstring Rock - 8 per leg Prone Scorpion - 10 per leg Perform each movement once through. Add extra reps if needed.

Overhead MedBall Toss

2 x 5

Depth Jump

2 x 6 @ 12

Low Plank

2 x 30

Broad Jumps

2 x 5

DB Sumo Squat

3 x 12 @ 65 %

DB Shoulder Press

3 x 12 @ 65 %