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Elite Soccer Performance (At Home Workouts)

Premier Performance S&C

Soccer
Coach
Sam Tardif CSCS

Our Elite Soccer Performance Program features 4-day, complete strength and conditioning programming built specifically to help soccer athletes take their games to the next level.

-Improve speed & explosive power

-Sharpen your agility

-Be stronger on the ball

-Improve muscular endurance

-Prevent injuries

This comprehensive program covers all you need to improve your game so that you dominate the field on game day.

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Improve speed & explosive power
Implementing strength & conditioning training to your routine is the most effective way to improve your explosive power and speed on the pitch.
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Sharpen your agility
Being able to cut, turn, pivot and accelerate are essential components to being a quality soccer player. Strength training allows us to build strength in all planes of motion which provides us the necessary strength to be agile on and off the ball.
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Be stronger on the ball
Gain the strength needed to fight off defenders and make the shot or pass you need to win the game. With the right programming in place, you will gain the strength and body control to stay on the ball despite the efforts of others trying to push back.
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Prevent injuries
Our program will show you how to not only train hard, but also how to train smart so that you can become your best and reduce the risk of injury.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Find your training program on our TrainHeroic App! Here you'll track all your workouts and be held accountable by your coach.
Equipment
Required
Dumbbells
Recommended
Flat Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Legs & Plyo

A1

World's Greatest Stretch

2 x 10

A2

90/90 Heel Clicks

2 x 20

A3

Prone Swimmers (shoulder mobility)

2 x 10

A4

Hip Airplane

2 x 20

A5

Bulgarian Split Squat BW

2 x 20

B1

Split Squat 2-KB

4 x 20

B2

Split Squat Jump

4 x 20

C1

Single Leg DB RDL

4 x 20

C2

Long Lever Single Leg Bridge

4 x 20

D1

Racked Squats DB

4 x 15

D2

Plank DB Pull Through

4 x 20

Tuesday
Conditioning Circuit

A1

World's Greatest Stretch

2 x 10

A2

90/90 Heel Clicks

2 x 20

A3

Prone Swimmers (shoulder mobility)

2 x 10

A4

Hip Airplane

2 x 20

A5

Bulgarian Split Squat BW

2 x 20

B1

DB Snatch

4 x 24

B2

Speed Skaters

5 x 24

B3

Skater Squat Front Shoulder Raise DB

5 x 16

B4

Inchworm Walkout

5 x 5

B5

Wall Run

5 x 0:30

C

Jog

1 x 15:00

Thursday
Soccer Strength Day 

A1

World's Greatest Stretch

2 x 10

A2

90/90 Heel Clicks

2 x 20

A3

Prone Swimmers (shoulder mobility)

2 x 10

A4

Hip Airplane

2 x 20

A5

Bulgarian Split Squat BW

2 x 20

B1

DB RDL

4 x 15

B2

Bent Over Single Arm Row Stag Stance

4 x 24

C1

DB Lateral Lunge

4 x 24

C2

Alternating Reverse Lunge DB

4 x 20

D1

Alt DB Floor Press w/ Legs extended

4 x 24

D2

DB Renegade Row

4 x 24

Friday
Core & Conditioning

A1

World's Greatest Stretch

2 x 10

A2

90/90 Heel Clicks

2 x 20

A3

Prone Swimmers (shoulder mobility)

2 x 10

A4

Hip Airplane

2 x 20

A5

Bulgarian Split Squat BW

2 x 20

B1

Bulgarian Split Squat High Box 2 KB

4 x 24

B2

Reverse Crunch Leg Lift

4 x 15

C1

Mountain Climbers

4 x 0:45

C2

Jump Squat

4 x 20

D1

Pendulum Lunges DB

4 x 24

D2

Side Plank Hip Dips

4 x 24

Coach
coach-avatar Sam Tardif CSCS

Former U of A Augustana soccer player, now full time Strength & Conditioning Coach, Sam's love for fitness and soccer creates a perfect blend for developing future soccer stars. He believes that strength training is highly beneficial for youth soccer athletes so that they can maximize their speed, agility, muscular strength & endurance all while helping prevent injury on and off the field.

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Join TODAY

Start seeing a real difference in your game with our Elite Soccer Performance program. Together we will help you become the strongest most dynamic player on the pitch!

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Elite Soccer Performance (At Home Workouts)
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Elite Soccer Performance (At Home Workouts)
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Elite Soccer Performance (At Home Workouts)
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Elite Soccer Performance (At Home Workouts)