New

Footy Speed and Strength

Footy Speed and Strength

Soccer
Coach
Angel Quintero

Looking to get faster and stronger while still training and competing in your sport? Balancing the demands of practice, school and competition can make it challenging to improve these physical qualities. But with the right programming, it is achievable.

Footy Speed and Strength is designed for collegiate soccer players who are looking to get stronger and faster while training and competing in their sport. The program includes sprints, plyometrics and strength training to provide a well-rounded development.

This program is 8-weeks, 5 sessions per week. 3 sprint/lower body days and 2 conditioning/upper body days.

$40
Get Footy Speed and Strength
benefit-image-0
Improve your sprint performance
Soccer requires sprinting over short and long distances. Improve your acceleration and max velocity performance.
benefit-image-1
Get stronger and hit personal records
Getting stronger feels great, and this program provides plenty of opportunities to hit personal records (PRs) while improving your sprint performance.
benefit-image-2
Jump variously
Have fun while jumping over obstacles and improving your ability to produce force quickly
Features
feature-icon
Programming 5 days per week
Sprints, plyometrics, strength training and conditioning to contribute to your well-rounded development
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbell // Squat Rack // Dumbbells // Turf, Grass or Track // Hurdle or something to jump over
Recommended
Cables // Trap Bar
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Acceleration + Lower Body Emphasis

A

Elastic Strength Series

B

4-Step Acceleration

1 x 4

C

Sprint - 2-Point Start

2 x 4 @ 10

D

Back Squat

5 x 4

E

Hand-Supported Single Leg RDL

4 x 6

F

Med Ball Sit Up

3 x 20

Monday
Upper Body + Conditioning Emphasis

A

Tempo Run

3 x 4 @ 120

B1

Bench Press

5, 5, 5, 12

B2

1-Arm DB Row

5, 5, 5, 12

C

DB Lateral Raise

3 x 15

D1

Seated DB Curl

3 x 20

D2

Skull Crushers

3 x 20

Tuesday
Acceleration + Lower Body Emphasis

A

Elastic Strength Series

B

4-Step Acceleration

1 x 4

C

Push Up Start Sprint

2 x 4 @ 10, 15

D

Trap Bar Jump Shrug

6 x 3

E

Hip Thrust

4 x 6

F1

Spring Ankle Position 1

2 x 0:30

F2

Hanging Knee Raise

2 x 20

Wednesday
Upper Body + Conditioning Emphasis

A

Tempo Run

3 x 4 @ 120

B1

Incline Bench Press

5, 5, 5, 12

B2

Chin Up

4 x 5

C

Incline DB Face Pull

3 x 15

D1

Hammer Curl

3 x 10

D2

Tricep Pushdown

3 x 10

E

DB Side Bend

2 x 10

Thursday
Max Velocity + Lower Body Emphasis

A

Elastic Strength Series

B

20 Yard Build

1 x 2 @ 20

C

Skip-in to Sprint

2 x 3 @ 15, 20

D

Approach Hurdle Jump

10 x 1

E

Hex Bar Deadlift

6 x 4

F

Romanian Deadlift

4 x 3

G1

Barbell Calf Raise

3 x 15

G2

Copenhagen Plank

2 x 0:30

Coach
More from Footy Speed and Strength
coach-avatar Angel Quintero

Over 4 years of collegiate strength and conditioning experience, including working with Division I and Division II soccer players.

Footy Speed and Strength
Join Today!