Program
Off-Season Strenght & Conditioning for Soccer Players
Welcome to the ultimate Off-Season Strength and Conditioning program for soccer players! Get ready to take your game to the next level with this 12-week exercise plan designed to maximize your strength, endurance, and overall performance on the field.
Are you ready to give it your all and dedicate yourself to becoming the best soccer player you can be? We promise you that the results will be worth it. Get ready to sweat, push yourself to your limits, and experience the satisfaction of seeing your hard work pay off on the field.
💪Strength Gain: With this program, you'll see your overall strength increase dramatically. You'll be able to run faster, jump higher, and be more explosive than ever before.
🏋️️Conditioning: You'll be in the best shape of your life with this program. You'll have the stamina and endurance to keep up with the game from start to finish.
Lower Body - A
Full Squat
4 sets - 8 reps
Romanian Deadlift
4 sets - 10 reps
Dumbbell Walking Lunges
3 sets - 12 reps
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Lever Seated Calf Raise
3 sets - 15 reps
Lower Body - B
Deadlift
4 sets - 8 reps
Sled 45┬░ Leg Press
4 sets - 10 reps
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Dumbbell Bulgarian Split Squat
6 sets - 8-12 reps
Lever Standing Calf Raise
3 sets - 15 reps
Upper Body - A
Bench Press
4 sets - 8 reps
Standing Military Press
3 sets - 10 reps
Bent Over Row
3 sets - 8-12 reps
Barbell Curl
3 sets - 10-15 reps
Upper Body - B
Incline Bench Press
4 sets - 8 reps
Weighted Pull-Up
3 sets - 10 reps
Lever Lying T-bar Row
3 sets - 12 reps
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Triceps Pushdown
3 sets - 12 reps
Conditioning - A
Run
1 sets
Ladder Drills
3 sets
Cone Drills
3 sets
Shuttle Runs
3 sets
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Run
1 sets
Kneeling Hip Flexor Stretch
6 sets
Seated Single Leg Hamstring Stretch
6 sets
Side Lunge Stretch
6 sets
Conditioning - B
Run
7 sets
Kneeling Hip Flexor Stretch
6 sets
Side Lunge Stretch
6 sets
Standing Hamstrings and Back Stretch
3 sets
Workouts in program
Lower Body - A
4 Exercises
Lower Body - B
4 Exercises
Upper Body - A
4 Exercises
Upper Body - B
4 Exercises
Conditioning - A
8 Exercises
Conditioning - B
4 Exercises