Soccer Peaking Program
Imad Shaker
SoccerThis program is designed for intermediate to advanced level athletes looking to transfer their physical strength to Power & Speed!
This program is best implemented in the pre-season, but can also be RE-USED throughout the in-season.
A
Dynamic Warm-up
1 x 8:00
B1
90/90 External to Internal Hip Rotation
3 x 6
B2
Lateral Mini-Band Side Steps (ankles)
3 x 10 @ 6
C1
Block Deadlifts
4 x 4
C2
Hang High-Pull
4 x 6
C3
Banded KB Swings
4 x 6
D1
Goblet Step Up
3 x 8
D2
Goblet Step Up
3 x 8
D3
DB Bench Press
3 x 8
E
Assault Bike
4 x 1:00 @ 2:00
F1
Weighted Plank Hold
4 x 30
F2
Half Kneeling Pallof Hold (closed hip)
4 x 30
A
Dynamic Warm-up
1 x 8:00
B
Run
6 x 2:00 @ 2:00
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Pigeon Stretch
1 x 30
C5
Pigeon Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
A
Dynamic Warm-up
1 x 8:00
B1
Tall Kneeling Hip CARS
3 x 3
B2
Supine Alternating Mini Band Hip Flexion
3 x 10 @ 6
C1
Barbell Half Squats
4 x 4
C2
Goblet Seated Squat Jump
4 x 6
C3
Pogos - Hands on Hips (for height)
4 x 6
D1
DBs SL RDL
3 x 8
D2
DBs SL RDL
3 x 8
D3
Pull-up
3 x 8
E1
Weighted Crunches
4 x 8
E2
V-Sit Knee Tucks
4 x 8
F1
Downward Facing Dog Stretch
1 x 30
F2
Butterfly Stretch
1 x 30
F3
Foot Elevated Hamstring Stretch
1 x 30
F4
Quad Stretch
1 x 30
F5
Pigeon Stretch
1 x 30
F6
Pigeon Stretch
1 x 30
A
Dynamic Warm-up
1 x 8:00
B1
Prone Angels
3 x 6 @ 5
B2
Bent Over Alternating DB Y's & T's
3 x 10 @ 6
C1
Barbell Bench Press
4 x 4
C2
Supine Med Ball Chest Toss
4 x 6
C3
Seated Alternating DB OHP
4 x 10
D1
Single Arm Gorilla Row
3 x 8
D2
Single Arm Gorilla Row
3 x 8
D3
Goblet Lateral Lunge Shift
3 x 8
E
Assault Bike
8 x 20 @ 20, 20, 20, 120, 20, 20, 20, 120
F1
High Plank DB Drag Throughs
4 x 10
F2
Side Plank
4 x 60
A
Dynamic Warm-up
1 x 10:00
B
Sprint
2, 2, 2, 2, 3 @ 5, 10, 15, 20, 30
C
Sprint COD - 45 Degree Angle Sprints - Version 1
1 x 6 @ 10
D
Sprint COD - Sprint to Side Shuffle - Version 1
1 x 6 @ 10
A
Dynamic Warm-up
1 x 8:00
B
Run
6 x 2:00 @ 2:00
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Pigeon Stretch
1 x 30
C5
Pigeon Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
A
Dynamic Warm-up
1 x 5:00
B
Spin Bike
1 x 30:00
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Pigeon Stretch
1 x 30
C5
Pigeon Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
C7
Childs Pose with Lat Stretch
1 x 30
C8
Childs Pose with Lat Stretch
1 x 30
C9
Seated Chest Stretch
1 x 30
Imad Shaker
Imad is a high performance strength & conditioning coach with 5+ years of experience training youth, varsity and collegiate level athletes. His athletic roots come from playing competitive soccer to more recently, powerlifting. He now specializes in elite sport performance, with a particular focus and interest on soccer players. Designations: CSCS, BSc Kinesiology, Dip Fitness & Health
You've all heard it before... hard work beats talent when talent fails to work hard. Improving your performance begins with the right plan set up at the right time.
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