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Football Strength & Power

cnsperformance

Soccer
Coach
Charlie Norton Sherwood

A comprehensive strength and power programme for football (soccer) players looking to take their on-field performance to the next level and become more athletic.

For those who want more structure in their gym programming.

No more guessing, follow a programme tailored for your sport.

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Improve your potential
This programme is designed to help increase your physical capacities, in turn helping your performance on the pitch.
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No more guesswork
Follow a planned and structured programme relevant to your sport and your goals of performing better on-pitch.
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Support
Through the app you'll be able to ask any questions to gain better clarity over the process and if you need help around any of your training.
Features
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Programming 7 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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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
Dumbbells/ Barbell/ Weights
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
W1D1 Upper Body Strength

A

Single Leg ISO Stand

1 x 30

B1

Shoulder Taps

2 x 8

B2

Band Pull-Apart

2 x 8

C

Med Ball Rotational Throw

3 x 3

D

Bench Press

3 x 5

E

Chin-Up

3 x 5

F

Alternating DB Shoulder Press

3 x 8

G

1-Arm DB Row

3 x 12

H1

ISO Deadbug with Groin Squeeze

3 x 20

H2

Roll Up Crunch

3 x 8

H3

Side Plank w/ Twist

3 x 8

Tuesday
W1D2 Lower Body Strength

A1

Side to side knee drops

1 x 10

A2

Rotating Glute Stretch

1 x 8

A3

90-90 Hip Transitions

1 x 10

A4

90-90 Hip Transitions with Reach

1 x 10

B1

Air Squat

1 x 8

B2

Inchworm

1 x 10

B3

Groiner

1 x 10

B4

Reverse Lunges

1 x 8

C

Box Jump

3 x 3

D

Trap Bar Deadlift

3 x 5

E

Hand Supported SL RDL

3 x 8

F

Split Squat

3 x 8

G

Seated Calf Raise

3 x 12

H

Short Lever Copenhagen

2 x 15

Thursday
W1D3 Power

A1

Side to side knee drops

1 x 10

A2

Rotating Glute Stretch

1 x 8

A3

90-90 Hip Transitions

1 x 10

A4

90-90 Hip Transitions with Reach

1 x 10

B1

Inchworm

1 x 10

B2

Groiner

1 x 10

B3

Reverse Lunges

1 x 8

B4

Air Squat

1 x 8

C

Lateral Pogo Jump

2 x 8

D

Seated Box Jump

3 x 3

E

Lateral Bound

3 x 3

F

Trap Bar Jump

3 x 3

G

DB Step Up

3 x 5

H1

Single Leg Long Lever Hamstring Hold

2 x 15

H2

ISO Glute Bridge with Groin Squeeze

2 x 20

H3

SL Calf Raise Hold

2 x 20

Friday
W1D4 Upper Body Strength & Light Power

A

Pogo Jump

2 x 8

B

Zig Zag Bounds

2 x 3

C

Single Leg Box Jump

2 x 3

D

Incline DB Bench Press

3 x 8

E

Lat Pulldown

3 x 12

F1

DB Lateral Raise

2 x 10

F2

TRX Row

2 x 10

Coach
coach-avatar Charlie Norton Sherwood

Strength and Conditioning Coach in Premier League Academy.

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Unsure?

Why not try the 7 day free trial?

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Callum Wright

Professional Football Player

Verified Athlete

"I've been working with Charlie for 3 seasons now and he's always there to help and make the hard work more enjoyable."

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Football Strength & Power
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Football Strength & Power
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Football Strength & Power
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Football Strength & Power