Imad Shaker
Soccer
Coach
Imad Shaker
Features
6 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
TESTING DAY 1: Power + Speed
A
Body Weight
B1
Spin Bike
1 x 5:00
B2
Air Squat
1 x 10
B3
Glute Bridge
1 x 10
B4
Jump Squat
1 x 5
C
Vertical Jump (@ home test method)
D
Broad Jump
E
Dynamic Warm-up
1 x 5:00
F
Sprint
Tuesday
TESTING DAY 2: Strength/Endurance + Speed/Endurance
A1
Spin Bike
1 x 5:00
A2
Air Squat
1 x 10
A3
Glute Bridge
1 x 10
A4
Prone Angels
1 x 5
B
Pull-Up
1 x 1:00
C
DB Squat
1 x 1:00
D
Push-Up
1 x 1:00
E
Dynamic Warm-up
1 x 5:00
F
Run
1 x 1200
Thursday
TESTING DAY 3: Strength
A1
Spin Bike
1 x 5:00
A2
Air Squat
1 x 10
A3
Glute Bridge
1 x 10
A4
Prone Angels
1 x 5
A5
Push-Up
1 x 10
B
Hex Bar Deadlift (handles down)
C
Rest
1 x 5:00
D
Bench Press
E
Run
1 x 5:00
F
Deadlift
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