Premier Performance S&C

Soccer
Coach
Sam Tardif

Premier Performance Strength & Conditioning brings you the latest in Soccer High Performance Training. With our Soccer Specific Training Plan we help you become significantly stronger, faster, more agility & explosive, and help you increase your muscular endurance and anaerobic capacity. 

All you'll need for equipment is a set of dumbbells and a bench, chair or any stable elevated surface. 

With our elite level programming, we assure you that following our training will help you become a stronger, faster, more resilient athlete. Your hard work on this program will shine through on game day, that's our promise to you! Now let's dive in! 

Features
4 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
2 dumbbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Legs & Plyo

A1

Split Squat 2-KB

4 x 20

A2

Split Squat Jump

4 x 20

B1

Single Leg DB RDL

4 x 20

B2

Long Lever Single Leg Bridge

4 x 20

C1

Racked Squats DB

4 x 15

C2

Plank DB Pull Through

4 x 20

Tuesday
Conditioning Circuit

A1

DB Snatch

4 x 24

A2

Speed Skaters

5 x 24

A3

Skater Squat Front Shoulder Raise DB

5 x 16

A4

Inchworm Walkout

5 x 5

A5

Wall Run

5 x 0:30

B

Jog

1 x 15:00

Thursday
Soccer Strength Day 

A1

DB RDL

4 x 15

A2

Bent Over Single Arm Row Stag Stance

4 x 24

B1

DB Lateral Lunge

4 x 24

B2

Alternating Reverse Lunge DB

4 x 20

C1

Alt DB Floor Press w/ Legs extended

4 x 24

C2

DB Renegade Row

4 x 24

Friday
Core & Conditioning

A1

Bulgarian Split Squat High Box 2 KB

4 x 24

A2

Reverse Crunch Leg Lift

4 x 15

B1

Mountain Climbers

4 x 0:45

B2

Jump Squat

4 x 20

C1

Pendulum Lunges DB

4 x 24

C2

Side Plank Hip Dips

4 x 24

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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)
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Elite Soccer Performance (At Home Workouts)