New

TMA Soccer Athlete Team

The Mobile Athlete: Physical Therapy + Performance

Soccer, Strength & Conditioning, Weightlifting, Speed

Coach

Dr. Chris Long, PT, DPT

A smart strength and conditioning program will not only make you stronger and faster, but it’ll also help you recover quicker and dominate the physical side of the game—so your skills can truly shine.

$99 / mo

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Collapse Time

Collapse the time it takes to see results with a focused performance training program designed for efficiency and impact. By targeting key areas like strength, speed, and recovery, you’ll fast-track your progress and start outperforming your competition sooner.

Injury Prevention

Injury prevention starts with building a body that can handle the demands of the game. By focusing on strength, mobility, and proper movement patterns, you’ll reduce the risk of common soccer injuries and stay on the field longer, performing at your best.

Enhance Speed & Power

Speed and power are game-changers on the field. Through explosive exercises and targeted strength training, you’ll develop the ability to accelerate quicker, cover more ground, and outpace opponents when it matters most. Building these qualities doesn’t just help you move faster—it makes every movement more efficient and effective.

Improve Recovery

Recovery is the secret weapon of elite athletes. A well-rounded approach that includes proper stretching, quality nutrition, and consistent sleep ensures your body is ready to perform at its peak every session. Prioritizing recovery not only reduces your risk of injury but also helps you bounce back stronger and faster after every game or workout.

Understand Match Performance

Understanding your match performance is key to unlocking your potential. By analyzing how you move, recover, and compete, you can pinpoint areas for improvement and tailor your training to match the demands of the game. This insight bridges the gap between where you are now and where you need to be to dominate on the field.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow and reach peak performance. If you have questions - ask your coach!

Programming 6 days per week

3 days of training in gym, 1 day sprint work. 1 day active recovery, 1 day of reporting match stats (effort and time played reported to coaches)

Mental Exercises

Structured journaling and reflection during recovery time of the previous weeks performance both on/off the pitch.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who are movement experts (Doctor's of Physical Therapy) will hold you accountable and provide the feedback you need to reach peak performance

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and hold you accountable through the app.

Equipment

Recommended

Full Gym Access

Sample Week

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

Sunday

Soccer Athlete Squat Day

Assault Bike

1 x 5:00

Circuit

Perform for 2 sets: World's Greatest Stretch - 5x ea ASLR Lvl 1 - 6x ea Slow Air Squats 7x (5-3-5)

Box Squat

4 x 4

Sissy Squat

4 x 12 @ 10 lb

Farmer's Carry March

4 x 12

Hyperextension

3 x MAX

Circuit

Stretch for 1-2 min per side Pigeon Couch Hamstring Child's Pose

Monday

Full Body Hypertrophy Day

Assault Bike

1 x 5:00

Conditioning

Full Body Warm Up

Perform 2 rounds: World's Greatest Stretch - 5 ea side Knee Hugs - 10 yds Frankenstein Walks - 10 yds Inch Worm - 10 yds Down Dog Plank Reach - 8x

Bunny Hops Forward

4 x 0:30

Hamstring Bridge Marcch

4 x 8

Spoto Bench Press

4 x 10

Bent Over DB Row

3 x 12

Shoulder Ts

2 x 15

DB Pullover

2 x 9

Hollow Rock

2 x 0:20

Conditioning

Upper Body Stretch - Cool Down

Hold ea position 1 min/ side Twisted Cross Triceps Stretch Crossbody Stretch

Tuesday

High Speed Day

Prep

Sprint Warm Up Drills

Sprint Warm Up - 20 yds of space Work the drills down 20 yds and walk back to the start A Walks A March A Skips Bounce + Switch Triple Switch Power Skips Straight Leg Bounding Linear Bound

LINEAR SPEED ACCELERATION

4 x 20 @ 5, 6, 7, 7

Sprint

4 x 20 @ 8, 8, 9, 9

Skill/Tech

Full Body Mobility Block

Mobility block Perform 8 slow reps per side. Complete 3 rounds Hip CARs ASLR Lvl 2 Single Arm Downward Dog Plank Reach Prone Y's, T's Shoulder Extension Bridge

Wednesday

AFC Lightning Gym Session

Skill/Tech

FMS Lower Screen

FMS - perform 3 reps of each OH Squat In-Line Lunge ASLR

Prep

Full Body Warm Up

Perform 2 rounds: World's Greatest Stretch - 5 ea Knee Hugs - 10 ea Inch Worm - 10 ea

Push-Up

3 x 8

1 1/4 Goblet Squat

3 x 9

Conditioning

General KB Fitness Circuit

3 sets 0:30 Plank 0:30 Rest 0:30 Dumbbell Squat Thrusters 0:30 Rest 0:30 Reverse Plank 0:30 Rest

Recovery

Back Squat Cool-Down 2

1:00/ea. Single Leg Banded Forward Fold 1:00/ea. Lateral Hip Opener

Friday

Game Day

Match Stats

Recovery

Full Body Warm Up

Perform 2 rounds: World's Greatest Stretch - 5 ea side Knee Hugs - 10 yds Frankenstein Walks - 10 yds Inch Worm - 10 yds Down Dog Plank Reach - 8x

Saturday

Recovery Day

Active Recovery

1 x 30:00

Coach

Dr. Chris Long, PT, DPT

Dr Chris is a movement expert and Doctor of Physical Therapy. He has a wealth of knowledge in rehabilitation and sports performance. He played competitive soccer in club and played for Tusculum College. He has worked with youth, collegiate, and professional athletes and is excited to work with you!

Your key to the next level...

It's time to stop being overlooked and start standing out.

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FAQs

Who is the training program for?

This program is for club soccer players who are are looking to to add strength and conditioning to their training. The training cycles will compliment your existing club training.

What type gym equipment do I need?

Dumbbells, kettlebells, barbells and plates are ideal. Other standard gym equipment (box, GHD, bench) will be helpful. If modifications are needed based on equipment, just ask!

How often will the programming change?

Programming will be posted weekly and will follow a typical club season schedule. Programming will reflect whether you are pre-season, in-season or off-season.

How will I be able to contact Dr. Chris?

There is a messaging function with in the team. You post on the community board or message Dr. Chris directly.

The Proof

Hayden C.

Junior Elite Golfer

Verified Athlete

"The personalized training plan has not only improved my performance in Golf but it’s also kept me motivated and accountable. I’m seeing consistent progress and feel more confident in my abilities!"

Mark G.

Collegiate Soccer Athlete

Verified Athlete

"Have strength training that compliments my soccer season has helped to keep my power and endurance high during the season."

Joshua S.

Professional Triathlete

Verified Athlete

"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualify for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury free."