⚽️ Soccer Off Season Strength

Streccius Strength & Performance

Soccer
Coach
Phil Streccius

Off season soccer strength and fitness development. Can be done in conjunction with on field training. 2 days a week strength, 1 day of fitness

Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Hex Bar // Box // Bands // Rack // Dumbbells // Medicine Balls
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Tuesday
Week 1 Day 3

A1

Hang Clean Pull

4 x 5

A2

Glute Bridge

3 x 10

A3

Lateral X Band Walk

2 x 10

A4

L Over

2 x 5

B1

Front Squat

4 x 8

B2

Band Walks

3 x 8

B3

Physioball Leg Curl

3 x 10

B4

Plank Series for All Ages

2 x 0:15

C1

Shoulder Taps

3 x 5

C2

Pull-Up

3 x 5

C3

Med Ball Chest Pass

3 x 8

C4

Scissor Kicks

3 x 20

D1

Single Leg Glute Bridge

3 x 0:30

D2

Single Leg RDL

2 x 3

D3

Band Hip Flexor Stretch

3 x 0:20

D4

Crunches

3 x 15

D5

Bird Dog

3 x 0:15

Thursday
Week 1 Day 5

A1

Box Jump

4 x 5 @ 0 lb

A2

Single Leg Glute Bridge

3 x 10

A3

4 way hip

2 x 5

A4

Flutter Kicks

2 x 50

B1

Hex Bar Deadlift

4 x 8

B2

External Rotator on Bench

3 x 0:20

B3

Glute Bridge Walkout

3 x 5

B4

Clamshells

2 x 10

B5

V-Ups

2 x 20

C1

DB Bench Press

12, 8, 8

C2

Bent Over Row

3 x 10

C3

Quadraped Reach Thru

3 x 3

C4

Single Leg Lowering

3 x 3

C5

Half-Kneeling Anti-Rotation Hold

3 x 0:30

D1

Step Down

3 x 3

D2

1-Leg RDL w/ Band

2 x 3

D3

Band Hip Flexor Stretch

3 x 0:20

D4

Physio Ball Mountain Climber

3 x 5

D5

Half-Kneeling Med Ball Chop

3 x 10

Friday
Week 1 Day 6

A1

One-arm Forward Back KB Lunge

3 x 6

A2

Medball Overhead Throw

3 x 12

A3

Russian Twist

3 x 12

A4

Power Step-Up

3 x 6

A5

DB Row

3 x 12

A6

MB Side Throw

3 x 12

A7

Goblet Squats

3 x 12

A8

DB Overhead Tricep Extension

3 x 12

A9

Alternating V Up

3 x 12

A10

Lateral Jumps with Counter

3 x 12

A11

DB 3-Way Raise

3 x 6

A12

Wide Windmill Slam

3 x 12

Coach
coach-avatar Phil Streccius

CSCS, USAW L2, Former Collegiate S&C

⚽️ Soccer Off Season Strength