Imad Shaker

Soccer
Coach
Imad Shaker

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 10-week program
Sunday
TESTING: Power

A

Body Weight

B1

Spin Bike

1 x 5:00

B2

Reverse Lunges

1 x 10

B3

Single Leg Glute Bridge

1 x 10

B4

Prone Angels

1 x 5

B5

Jump Squat

1 x 5

C

Vertical Jump (@ home test method)

D

Broad Jump

Tuesday
TESTING: Strength/Endurance

A1

Spin Bike

1 x 5:00

A2

Reverse Lunges

1 x 10

A3

Single Leg 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

Sit-ups (hands across shoulders)

1 x 1:00

E

Push-Up

1 x 1:00

Thursday
TESTING: Speed/Endurance

A

Dynamic Warm-up

1 x 5:00

B1

40cm SL Lateral Hop Test

@ 30

B2

Rest

1 x 2:00

B3

40cm SL Lateral Hop Test

@ 30

C

RSA (20m Shuttle)

D

Run

1 x 1200

Off-Season Program - Testing + 9W S&C/Pitch Periodization - Aidan S.