High - Performance Soccer Off Season + Pre Season

HRRTRAINING

Soccer

Coach

Henrique Rhoden

HPS ( High - Performance Soccer) is a 2 month length program that will prepare you to the competitive soccer season (high school, college , and semi professional). The first 6 weeks focus on Off Season and creates a solid base in Strength and Power. The last 2 weeks focus on Pre - Season and become more sport specific, maintaining a solid base in Power and enhancing conditioning.

If you are a soccer player you should not train using only your body weight. You must work on your strength and power with general and specific exercises using free weights

Main objective/goal of this program is to play with high intensity the 90 minutes.

The program includes:

-General and specific Warm- up before each session

-Strength/Power workout sessions

-Plyometrics and agility sessions

-Conditioning (AEROBIC) sessions

-Recovery, flexibility, and mobility sessions

5-7 sessions per week. Most of the days there is a session to be completed (endurance, strength, power, or recovery). Some days we will work only on stretching and active resting to enhance the recovery process

$59

Get High - Performance Soccer Off Season + Pre Season

Strength and Power

Strength and power in soccer increase your sprinting velocity, jumping ability, changing direction, acceleration, and power output when kicking the ball. Be stronger than your opponent!

Injury Prevention

This training program also helps to decrease your chances of getting injuried during the competitive season. Play at your MAX without hurting yourself!

Conditioning

Soccer is a intermitent high intensity sport! You must be fast but you also you must be resistent. This program will help you to maintain high intensity during the game

Features

Programming 7 days per week

5 - 7 workouts per week. Strength, power and aerobic sessions are the main ones. Recovery sessions provided during the week as well

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best. Be part of the team!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.

Equipment

Required

barbells // dumbbells // kettlebells // bands // soccer ball

Recommended

cones

Sample Week

Week 1 of 8-week program

Sunday

WARM UP - STRENGTH TRAINING

Ankle mobility

1 x 10

Fire Hydrant

1 x 10

thoracic Mobility

1 x 8

Bird Dog

1 x 8

Banded good morning

1 x 10

Banded chest Press

1 x 10

Scap Push-Up

1 x 10

Sunday

STRENGTH

Back Squat

3 x 10 @ 60 %

DB Bench Press

3 x 10

RDL

3 x 10 @ 60 %

Pull-Up

3 x 8

High Plank Drag

2 x 10

V-Ups

2 x 10

Monday

WARM UP RUN

A Run

1 x 5:00

Kneeling Hip Flexor Stretch

Knee Hug

2 x 10

Supine Leg Swing

2 x 10

Walking Side Lunge (w/ hip rotation)

2 x 10

Mini Hops

2 x 0:20

Monday

CONDITIONING WITH BALL

Side Shuffles into a Sprint

6 x 20

Quick Step to Sprint

10 x 10

5-10-5 Sprints

Light Jog

1 x 5:00

Tuesday

WARM UP - STRENGTH TRAINING

Ankle mobility

1 x 10

Fire Hydrant

1 x 10

thoracic Mobility

1 x 8

Bird Dog

1 x 8

Banded good morning

1 x 10

Banded chest Press

1 x 10

Scap Push-Up

1 x 10

Tuesday

POWER

Power Clean

4 x 5 @ 70 %

DB Push Press

3 x 6

Single Leg Explosive Side Step Up

3 x 6

Bear Renegade Row

3 x 8

Landmine Anti-Rotation

2 x 10

Sprinter Sit-Ups

2 x 16

Wednesday

RECOVERY STRETCH

Pigeon Stretch

2 x 0:15

Kneeling Hip Flexor Stretch

2 x 0:15

Quad Stretch

2 x 0:15

Hamstring Rope Stretch

Thursday

WARM UP - STRENGTH TRAINING

Ankle mobility

1 x 10

Fire Hydrant

1 x 10

thoracic Mobility

1 x 8

Bird Dog

1 x 8

Banded good morning

1 x 10

Banded chest Press

1 x 10

Scap Push-Up

1 x 10

Thursday

STRENGTH

Front Squat

3 x 10 @ 60 %

Incline DB Bench Press

3 x 10 @ 60 %

Single Leg RDL

3 x 8

DB Renegade Row

3 x 8

DB Farmer's Walk

3 x 20

Dead Bug

3 x 8

Friday

WARM UP RUN

A Run

1 x 5:00

Kneeling Hip Flexor Stretch

Knee Hug

2 x 10

Supine Leg Swing

2 x 10

Walking Side Lunge (w/ hip rotation)

2 x 10

Mini Hops

2 x 0:20

Friday

CONDITIONING WITH SOCCER BALL

Sideline Sprint

8 x 90 @ 0:30

Saturday

RECOVERY STRETCH

Pigeon Stretch

2 x 0:15

Kneeling Hip Flexor Stretch

2 x 0:15

Quad Stretch

2 x 0:15

Hamstring Rope Stretch

Coach

More from HRRTRAINING

Henrique Rhoden

B.s in Exercise Science, Personal Trainer, experience with soccer and Track and Field athletes. Former college soccer player (NCAA and NAIA), naturally from Brazil

FAQs

How long is the program?

The program length is 8 weeks (Approx. 2 months).

Do I need a gym plan for the workouts?

You need Barbells, dumbbells, and kettlebells to perform the strength and power sessions. Aerobic sessions can be performed in a treadmill, soccer field/ park.

Who can benefit from this program?

Soccer players at any level (high school, college, semi pro) who wants to enhance their physical skills inside the game and practices!

Looking for a Promo Code?

Follow @HRR.TRAINING on instagram and tag 2 friends in ANY post to receive a 10% OFF Promo Code

Contact and other questios about the program

Email: hrrtraining01@gmail.com

The Proof

Andre Dos Santos

Former college soccer player

Verified Athlete

"Well developed, intense training, perfect choice for athletes! The App is an innovation and easy to use it."

Tore Hojeberg

Senior college soccer athlete

Verified Athlete

"The program helped me before my season! I was always in doubt how to train during summer breaks and this program took care of it!"

Customer Reviews

Overall Rating

High - Performance Soccer Off Season + Pre Season

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