Pres Season Indoor Soccer Workout

Author Phil Heist Certified NCCP CoachFitness Level IntermediateType Sport Specific
Days in Plan 3 Days Rest Between Sets:
N/A Sports Specific
Duration20 Min per session

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 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 12
Clap Push Up Exercise Picture 2. Clap Push Up
Sets: 3Reps: 12
Double Knee Jumps Exercise Picture 3. Double Knee Jumps
Sets: 3Reps: 12
One Foot Box Jumps Exercise Picture 4. One Foot Box Jumps
Sets: 3Reps: 12
Double Stair Jumps Exercise Picture 5. Double Stair Jumps
Sets: 3Reps: 12
Day 2 - Whole Body
Walking Lunges Exercise Picture 1. Walking Lunges
Sets: 3Reps: 12
Squats (Elastic Band) Exercise Picture 2. Squats (Elastic Band)
Sets: 3Reps: 12
Side Bridge Exercise Picture 3. Side Bridge
Sets: 3Reps: 12
Jack Knives Exercise Picture 4. Jack Knives
Sets: 3Reps: 12
21s Exercise Picture 5. 21s
Sets: 3Reps: 12
Air Bike Exercise Picture 6. Air Bike
Sets: 3Reps: 12
Day 3 - Abdominals
V-Up Exercise Picture 1. V-Up
Sets: 3Reps: 12
Crunches Exercise Picture 2. Crunches
Sets: 3Reps: 12

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

Pres Season Indoor Soccer Basics

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