S3 Bodyweight (Soccer Speed & Strength)

Level Up Athletics

Soccer, Strength & Conditioning, Plyometrics, Mobility, Speed
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.

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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.
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Support & Guidance
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.
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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
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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.
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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.
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Exercise Video Guidance
Instructional videos as well as notes to guide your sessions and make execution simple to understand.
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Detailed, expert instruction
Access to a coach who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
All through an app., receive the training program, videos, track your daily and weekly progresses.
Equipment
Required
Leg Bands // Sliders // Bench
Recommended
Chair // Backpack or Weighted Vest
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Sample Week
Week 1 of 12-week program
Sunday
Testing

Prep

A

Upper Body Prep #1

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

Prep

B

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

C

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 Repeat each movement 2x back to back

D

Broad Jumps

@ 1

E

Pro Agility

@ 1

F

Sprint

2 x 10

G

Sprint

1 x 40

H

300 Meter Run

1 x 300

I

Push Up

J

Pull Up

Monday
Week 1 Day 2

Prep

A

Lower Body Prep #1

Squat with Spine Rotation - 10 per side Squat with Internal Rotation - 10 per side Spidermans - 10 per side Groin Rockers - 10 per side Banded Ankle Dorsiflexion - 10 per side Repeat once through. Add extra reps based on how you feel

B1

Split Squat ISO

2 x 30 @ 2

B2

Glute Bridge

2 x 1 @ 40

B3

Depth Drop

2 x 8 @ 12

C1

Shuffles

2 x 5 @ 30

C2

Sprint to Stop

2 x 5 @ 4

D1

Glute Bridge

2 x 15

D2

Squat Jump

2 x 10

E1

Slider Hamstring Curl

2 x 12

E2

Level 1 SL Squat

2 x 24

F1

Lateral Lunge

2 x 24 @ 6

F2

Skaters

2 x 24

Tuesday
Week 1 Day 3

Prep

A

Upper Body Prep #1

Shoulder Dislocates - 15 reps Inchworms - 10 reps Plank Rotations - 10 reps per arm Floor T Raise - 10 reps Repeat once through. Add extra reps based on how you feel.

B

Seated Arm Swings

3 x 1 @ 30

C1

Incline Push Up

2 x 12

C2

Floor Cobras

2 x 12

D1

Plank Toe Touch

2 x 24

D2

Prone Extensions

2 x 12

E

Bear Crawl Hold

2 x 30

Thursday
Week 1 Day 5

Prep

A

Lower Body Prep #1

Squat with Spine Rotation - 10 per side Squat with Internal Rotation - 10 per side Spidermans - 10 per side Groin Rockers - 10 per side Walking Frankenstein - 15 Yards Repeat once through. Add extra reps based on how you feel

B1

Wall Drill Hold

1 x 60

B2

Wall Drill Marches

1 x 30

Speed/Agility

C

Speed Warmup & Technique #1

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

D1

Cone Hops

2 x 20

D2

Lateral Cone Hops

2 x 20

E

Broad Jumps

2 x 10

F1

RDL w Knee Drive

2 x 24

F2

Reverse Calf Raises

2 x 20

G1

Dead Bugs

2 x 24

G2

Single Leg Balance

2 x 30

Coach
coach-avatar 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.

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Level Up Today!

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 Bodyweight (Soccer Speed & Strength)
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FAQs
How long will I have access to the program?
The program will be accessible for the full duration -12 months.
Who can benefit from this training?
Soccer players who are new to performance training and like to learn what it entails. It is also for players who have experience in the gym and like guidance on intentional training to improve in speed, explosiveness, reactions, injury prevention and more.
S3 Bodyweight (Soccer Speed & Strength)