In Season Soccer Strength 1.0

Performance by Saura

Soccer, Strength & Conditioning
Coach
Luís Saura

This is a High–Low program, designed around the principle of alternating high and low intensity training days. By strategically managing intensity, the program allows you to train harder on key sessions, recover effectively, and keep progressing week after week. The goal is to maximize adaptation while minimizing unnecessary fatigue.

$15
Get In Season Soccer Strength 1.0
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DISCLAIMER
By partaking in the training contents enclosed within, you agree to waive Performance by Saura of all liability. You acknowledge that it is your responsibility to assess your own wellbeing to determine the appropriateness of participating. The contents within are suggestions and shall not be interpreted as medical advice. You also acknowledge the risks associated with intense physical activity.
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BUIL YOURSELF LIKE A MACHINE
Strength training is a sport in itself. In competition, athletes must handle high forces, rapid speeds, and powerful imbalances. This program delivers calculated progressions and a holistic approach to sports performance, resilience, longevity, and overall health.
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Variability & Hard Training
Through a dynamic and engaging rotation of exercises, volumes, speeds, and intensities, this training plan allows you to train harder, avoid overtraining, and achieve better results across the board.
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Your Time is Precious
Remove the fluff and ineffective exercises. This program delivers the right dose of maximal strength, acceleration, and top-end speed development to promote the greatest possible adaptations.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // Bands // Dumbells // Medicine Balls // Basic Machines
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Sample Week
Week 1 of 4-week program
Monday
High Day - Lower Body Vertical

A1

Deep Squat Stretch

1 x 1:00

A2

WORLD'S GREATEST STRETCH

1 x 10

A3

ADductor T-Spine Opener

1 x 10

B1

Hex Bar Deadlift

3 x 4 @ 7

B2

Seated Box Jump

3 x 5.5

B3

Countinuous Hop

3 x 10.10 @ 20 %

C1

Copenhagen Plank

3 x 30.30

C2

Banded Hip Extension

3 x 10.10 @ 6

C3

Dead Bug Banded Leg Flexion

3 x 10.10 @ 5

Tuesday
Low Day - Upper Pull + Core (rotation + anti-rotation)

A1

T-Spine Book Openers

1 x 10.10

A2

Cat Cow

1 x 20

A3

Butterfly Stretch with Hip Mobility

1 x 45

B1

Bent Over Row

8, 5, 12 @ 6, 8, 4

B2

Chin-Up

3 x 8

B3

Tricep Dips

3 x 10

C1

DB Bicep Curls

3 x 8.12 @ 7

C2

DB Row

3 x 12

D1

Pallof Press

3 x 15.15

D2

Med Ball Rotational Throw

3 x 5.5 @ 8.82 kg

Wednesday
High Day - Horizontal Power

A1

Half Kneeling Band Assisted Hip Extension

3 x 10.10

A2

Banded Pancake Stretch

3 x 15

A3

Half Kneeling Hamstring Stretch w/ Slider

3 x 8.8

B1

Med Ball Horizontal Broad Throw

3 x 5

B2

Hurdle Jump to Broad Jump

3 x 5

B3

Short Banded Accel

3 x 2 @ 10

C1

DB Step Up w/leg Drive

3 x 5.5 @ 6

C2

KB swings

3 x 12 @ 5

C3

A-Position Smith Machine Single Leg Calf Raise

3 x 10.10 @ 6

Thursday
Low Day - Upper Push + Core (anti extension and extension)

A1

Bird Dog

1 x 10.10

A2

Downward Dog Lunge Rotation

1 x 10.10

A3

Dead Bug

1 x 10.10

B

Bench Press

5 x 5 @ 6, 7, 8, 8, 8

C1

Incline DB Bench Press

3 x 8.12 @ 7

C2

DB Chest Fly

3 x 10 @ 7

C3

Tricep Rope Pulldowns

3 x 10 @ 7

D1

Push-Up

2 x MAX

D2

Ab Wheel

2 x MAX

Coach
More from Performance by Saura
coach-avatar Luís Saura

Saura is a Strength & Conditioning specialist working with high-performance athletes. He combines practical expertise with academic research as a PhD candidate. As an EXOS Performance Specialist, he has trained hundreds of professional athletes across football, tennis, MMA, and other sports — helping them build strength, resilience, and consistent performance throughout their seasons.

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In Season Soccer Strength 1.0
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