In-Season Program for Soccer Players

Soccer Strength Coaching

A friend of mine, 24 yers old soccer player, asked my help for improving his strength program. He does field practice twice per week and games every saturday.

The previous program was twice a week low body strength and twice a week upper/core strength.

He complained about not being able to perform properly on the second low body day cause of Inseason fatigue accumulation.

Now I know this is something many soccer players will be familiar with. Because games can be such an attack on the legs, your performance in training can drop. The legs are made up of several big muscle groups so it’s easy to get exhausted when ‘overtraining’.

The good friend that I am, naturally I wanted to help him out.

⬇HERE’S THE SOLUTION⬇

Tuesday: low body heavy
Wednesday: core/upper (heavier)
Thursday: low body power (light)
Friday: core/upper (lighter)
Saturday: Game

Tuesday.
◾5×5 Back Squat
◾3×8 Nordic Curl or RDL (alternate every week)
◾3×8 Any Single leg exercise

Wednesday.
◾superset x 3: vertical push x8 + vertical pull x8
◾superset x 3: horizontal push x8 + horizontal pull x8
◾Core: pick 3/4 core exercises and perform them in circuit for 12 minutes

Thursday.
◾Barbell Squat Jump 8×2 10/20% of 1rm
◾Box Jump or Broad Jump 8×2 (alternate every week)
◾KB Swing 3×12
◾Hip Trust 3×8 (only concentric)

Friday.
◾superset x 3: vertical push x8 + vertical pull x8
◾superset x 3: horizontal push x8 + horizontal pull x8
◾Core: pick 3/4 core exercises and perform them in circuit for 12 minutes

➡ No Plyometric is performed: I know during soccer practice that type of training is overused.

Now this is something you guys can directly apply to your in-season needs if you’re a soccer players yourself.

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