Football Strength, Speed & Power Program
Strong by Andreas
Football , Field Sports, Soccer, Strength & Conditioning, Power Sports , SpeedFootball Strength, Speed & Power Program
This program is designed specifically for football players who want to improve their physical performance on the pitch.
Develop the strength, speed and explosive power required for the modern game through structured strength and conditioning sessions designed for football athletes.
As a strength & conditioning coach with a background in sport science, and as a professional football player myself, I understand the physical demands of football and how to train for them.
The program focuses on developing the key qualities every footballer needs:
- Strength and power
- Speed and acceleration
- Injury resilience
- Athletic performance
The training also incorporates injury prevention principles with input from a sports physiotherapist, helping players stay healthy and reduce injury risk throughout the season.
All training is delivered through the TrainHeroic app, where you can follow workouts, track progress and access exercise demonstrations.
Whether you are preparing for pre-season, returning from injury, or simply looking to gain a physical edge over your opponents, this program will help you become a stronger, faster and more powerful football player.
A1
Plank
2 x 0:30
A2
Side Plank
2 x 0:15
A3
Banded Glute Bridge
2 x 20
B1
Front Foot Elevated Split Squat
3 x 12 @ 0 kg
B2
Lying Single Leg Curl
3 x 12 @ 22.05 kg
C1
Incline DB Bench Press
3 x 12 @ 17.64 kg
C2
Seated Cable Row
3 x 12 @ 33.07 kg
D
Calf Raise
3 x 15 @ 0 kg
A1
Plank
2 x 0:30
A2
Side Plank
2 x 0:15
A3
Banded Glute Bridge
2 x 20
B1
Step-Ups
3 x 20 @ 0 kg
B2
Single Leg RDL
3 x 12
C1
Incline DB Bench Press
3 x 12 @ 17.64 kg
C2
Lat Pulldown
3 x 12 @ 33.07 kg
D
Push-Up
3 x 6
A1
Pogo Jump
2 x 20
A2
Side Lunge
2 x 20
A3
Single Leg Vertical Jump & Land
2 x 20
B1
Depth Jump
3 x 6
B2
Chin-Up
C1
DB Shoulder Press
3 x 8 @ 17.64 kg
C2
DB Renegade Row
3 x 12 @ 13.23 kg
Andreas Miltiadou | S&C Coach
Strength & Conditioning coach with a background in Sport Science and professional football. I currently play professionally and have worked within a high-performance football academy. I specialise in building strength, speed and power for football players to improve performance, reduce injury risk and dominate physically on the pitch.
Ashleigh Podolak | Physio
Sports physiotherapist with experience working with athletes and football players. Specialising in injury prevention, rehabilitation and movement quality to help athletes stay healthy and perform at their best.
This program combines professional football experience, strength & conditioning coaching, and physiotherapy principles to help you become a more powerful and resilient athlete.
Get Football Strength, Speed & Power Program
Steven Gerondoudas
Football Player
Verified Athlete"Look no further than Andreas. He’s an amazing PT who really knows his stuff. He helped me recover from a broken metatarsal and get back to strength, training, and playing football again. Highly recommend!"
Aidan Parker
Football Player
Verified Athlete"I started with Andreas when I was having hip flexor issues and the results were amazing. He managed to fix my hip flexor pain, whilst strengthening my whole body to help prevent future injuries. The work that I have done with Andreas has made me a stronger and faster player. Highly recommend"
Arkie Stathopoulos
Football Player
Verified Athlete"I trained with Andreas for nearly a year focusing on strength and explosiveness for football. My speed, strength and agility improved significantly and the training translated directly into my performances on the pitch."
Quin Bolton-Rogers
Football Player
Verified Athlete"I worked with Andreas for two years correcting imbalances and improving my movement patterns. His attention to detail helped me move with far more confidence and efficiency while building real athletic strength. Highly recommend."