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Pre-Season Soccer (Football) Program Workout

Author Rod Ferris B.A. CPT(YMCA, ACE) CPAFLAFitness Level AdvancedType Sport Specific
Days in Plan 3 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
Please follow one of our meal plans in our nutrition section. This soccer program is intended for the advanced soccer player in the preseason. The goal of this program is to increase speed and endurance while increasing leg power for kicking.

This 3 day program is meant to be followed 5 days per week. ie. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 1) Friday (day 2), and on Saturday make sure to actively rest by walking around or playing soccer. Feel free to take a day off if you are sore from the previous workout.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Roman Chair Exercise Picture 1. Roman Chair
Sets: 3Reps: 20
Notes:Complete your abdominal routine AFTER your upper body workout. These are VERY important for soccer.
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 20
Twisting Crunches Exercise Picture 3. Twisting Crunches
Sets: 3Reps: 12
Ball Knee Crunches Exercise Picture 4. Ball Knee Crunches
Sets: 3Reps: 12
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 60 Min Intensity: 65%
Notes:Long slow distance. Increase your distance every week. Keep track of your progress.
Day 1 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 15
Notes:Go until failure and keep your rest under 1 minute and 20 seconds for EVERYTHING.
Clean and Jerk Exercise Picture 2. Clean and Jerk
Sets: 3Reps: 8
Notes:Make sure you do this exercise properly.
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 15
Notes:Follow the instructions for the bench press.
Machine Military Press (Shoulder Press) Exercise Picture 4. Machine Military Press (Shoulder Press)
Sets: 3Reps: 15
Barbell Curls Exercise Picture 5. Barbell Curls
Sets: 3Reps: 15
Tricep Pulldowns Exercise Picture 6. Tricep Pulldowns
Sets: 3Reps: 15
Day 2 - Lower Body
Squats Exercise Picture 1. Squats
Sets: 3Reps: 20
Notes:This is for explosive power. Next time complete Lunges instead. Keep switching back and forth.
DeadLift Exercise Picture 2. DeadLift
Sets: 3Reps: 12
Notes:Super strong hamstrings will develop.
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 4. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Notes:Make sure you go till failure and increase your weight each workout.
Standing Calf Raises Exercise Picture 5. Standing Calf Raises
Sets: 3Reps: 20
Notes:Very important! Try to increase your weight on this every workout. Make sure you go till failure.
Day 3 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 95%
Notes:Complete two of these speed conditioning drills every week. PUSH yourself.

With this log you will be able to print off as many sheets as required to track this workout.

Pre-Season Soccer (Football) Program Basics

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