6 week Soccer/Football Performance
Rioux Coaching
Football , SoccerLooking to become a beast on the field? This program is for you. 6 weeks of a periodized training weeks consisting of 4 sessions a week for strength and power development with gym and field based sessions to take your game to the next level.
Conditioning
A
Warm up
Time Dependant HOLD for 20 seconds or complete 3 reps of each 1. Pigeon Pose 2. Worlds greatest stretch with rotation 3. Half kneeling adductor stretch 4. Open book 5. Childs pose 6. Lat stretch
B
Seated Box Jump
3 x 3
C
Single leg lateral pogo jumps
3 x 3
D
Trap Bar Deadlift
4 x 5
E1
Barbel Bulgarian Split Squat
3 x 6
E2
Half knee Landmine press
3 x 6
F1
Single Leg RDL
3 x 6
F2
Hammer Grip Pull up
3 x 8
Core 1
G
3 rounds of 8 reps each Side plank rotations Aleknas hanging leg raises
Jumps
A
Perform Each 1 x 5 yards: Backwards Pogo Hops Forward Pogo Hops
Running skills
B
Perform Each 2 x 10 yards: A March B march into skip Ankling Straight Leg Bounds
C
Broad Jump
3 x 10
D
Falling Starts
2 x 2 @ 20
E
Curved Sprints
F
Accelerate to Decelerate
@ 10
Conditioning
A
Warm up
Time Dependant HOLD for 20 seconds or complete 3 reps of each 1. Pigeon Pose 2. Worlds greatest stretch with rotation 3. Half kneeling adductor stretch 4. Open book 5. Childs pose 6. Lat stretch
B
HK med ball slam
3 x 6
C1
Single arm DB bench press
4 x 6
C2
Inverted Row
4 x 6
D1
3 Point Row
4 x 6
D2
Bear Crawl Reach
4 x 6
E1
Half-Knee ALT. DB Shoulder Press
4 x 6
E2
Tall plank row
Conditioning
A
Warm up
Time Dependant HOLD for 20 seconds or complete 3 reps of each 1. Pigeon Pose 2. Worlds greatest stretch with rotation 3. Half kneeling adductor stretch 4. Open book 5. Childs pose 6. Lat stretch
Circuit
B
Indoor Bike 10 rounds of 20 seconds on 20 seconds off Work to a 8/10 MINIMUM
Conditioning
A
Warm up
Time Dependant HOLD for 20 seconds or complete 3 reps of each 1. Pigeon Pose 2. Worlds greatest stretch with rotation 3. Half kneeling adductor stretch 4. Couch stretch 5. Open book 6. Childs pose 7. Lat stretch
B
Backward Sled Drag
2 x 20
C
DB squat jump
3 x 3
D
Back squat RXC
8, 6, 4, 4
E1
Front Foot Elevated Split Squat
4 x 6
E2
Weighted Push up
4 x 6
F1
Hamstring Curl on Slides
4 x 6
F2
Rear foot elevated calf raise
3 x 8
A
A
Sebastien Rioux
As a former Soccer player I know what it takes to be at the top of your game. BSc Hons graduate and Level 4 S&C qualified coach. I coach athletes to perform on game day. If you're willing to put in the work to train with me, I promise to make your sessions count so they transfer into your game to create unforgettable performances when it matters most.
Joe Parker
Semi Professional Soccer player
Verified Athlete"Currently playing in the National League South in the UK. I have been training with RiouxCoaching since the beginning of the season and can tell you I feel as explosive as ever. I have just finished this 6 week program and can wholeheartedly recommend!"
