Achieve Soccer Performance Training

Achieve Strength & Performance

Soccer, Strength & Conditioning

Coach

Sam Tardif CSCS

Elevate your game with our Elite Soccer Performance Program—a 4-day, comprehensive strength and conditioning plan designed to help soccer athletes dominate the field.

💥 Boost speed & explosive power

⚡ Enhance agility & quickness

💪 Build strength to own every challenge

🏃‍♂️ Increase muscular endurance for peak performance

🛡️ Stay injury-free and ready for every match

This program is your all-in-one solution to becoming faster, stronger, and more unstoppable on game day. Ready to stand out on the field? Let’s make it happen!

$36 / mo

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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.

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.

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Soccer Strength Day 1

Bulgarian Split Squat Iso

2 x 0:45

Foam roller Marching

2 x 20

Hip Airplane

2 x 20

Thoracic Spine 1/2 kneeling w/ Wall

2 x 10

Bulgarian Split Squat High Box 2 KB

24, 20, 16, 16

Deep Tier Split Squat Jumps

4 x 30

Single Arm Arnold Press - 1/2 Kneeling

4 x 20

Heel Elevated Goblet Squat

3 x 10

Repeat Broad Jumps

3 x 16

Chainsaw Row

3 x 30

Stag Stance DB RDL

3 x 16

Floor Copenhagen Side Plank

3 x 0:30

Tuesday

Plyos & Accessory Work

90/90 Heel Clicks

2 x 20

Inchworm Walkout

2 x 6

Assisted Cossack Squat

2 x 20

Pogo Jumps

2 x 20

Heel Floating Front Foot Elevated Split Squat

3 x 20

Switching Split Squat Jumps

3 x 20

Forearm Plank Alt Leg Lift

3 x 30

Repeat Broad Jumps

3 x 12

Floor Copenhagen Side Plank

3 x 0:30

Hamstring Co-contraction

3 x 40

Pushup

3 x 15

Skaters

3 x 40

Thursday

Soccer Strength Day 2

Bulgarian Split Squat Iso

2 x 0:45

Foam roller Marching

2 x 20

Hip Airplane

2 x 20

Thoracic Spine 1/2 kneeling w/ Wall

2 x 10

Walking Lunges (DB)

4 x 20

Wall Sit Calf Raise

4 x 20

Single Leg RDL 2 DB

3 x 20

Elbow to Knee Cross Body Crunch

3 x 24

Shoulders Elevated Single Leg Hip Bridge

3 x 30

DB Thrusters

3 x 10

Marching- Wall Reference

3 x 30

Dumbbell Russian Twist

3 x 50

Friday

Speed Endurance

Run-Specific Warm-Up

1 x 8:00

Speed/Agility

200m Sprint

Perform 5x200m Sprints. take 3-4 minutes off after each sprint. We want these to be true near max efforts

400 m repeats

Pigeon Stretch

1 x 1:00

Supine Hamstring Stretch

1 x 1:00

Adductor Rock Back

1 x 20

Calf Stretch

1 x 1:00

Quad Stretch

1 x 1:00

Coach

More from Achieve Strength & Performance

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.

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!

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