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YearSoccerProgram
- 1. Soccer players mustbe proficient in endurance, exercise capacity, power, muscular strength and endurance, speed, agility and sport specific skills. The work is continuous for athletes at and wishing to be at the college level and beyond. The simplest way to conduct and design a yearlong training program is to segment the work into four phases: early-preseason, late-preseason, competitive season and off- season. Different skills and capacities will be emphasized in each phase. The ideal program will optimize performance and mitigate the risk of injury. Having played soccer for a number of years (a few at the college level), I understand that each position should be trained, generally, in the same manner. The exception will be granted to those players who played a longer duration during a competitive match or those recovering from injury. Under the presumption that the competitive season will run from August through December, strength and conditioning throughout each phase will be planned according to the time allotted. The early-preseason will fall between the months of May and June. Late-preseason will fall between the months of July and August. In most cases, the competitive season will be conducted between late August and mid December. Mid-December through January will be the recovery phase of the periodized training program. The off-season/closed-season will fall between the months of February and April. Early-preseason will focus mainly on establishing and improving aerobic capacity, gaining flexibility, developing a solid base of functional strength and some soccer specific skill work. Athletes will train 3-6 days per week. This will allow for ample recovery and regenerative time. May-June (Early-preseason) Weeks 1-4: Monday—Dynamic warm-up, flexibility training, Bench Press: 3x20 Shoulder Press: 3x20 Pull-ups: 3xfailure Dips: 3xfailure Tuesday—Dynamic warm-up, flexibility training Back Squats: 3x20 Lunges: 3x20 Calf Raises: 3x20 Romanian Deadlifts: 3x20 Wednesday—Dynamic warm-up, flexibility training, 12 minute run test Thursday—Dynamic warm-up, flexibility training Bench Press: 3x20 Shoulder Press: 3x20 Pull-ups: 3xfailure
- 2. Dips: 3 xfailure Friday—Dynamic warm-up, flexibility training Back Squats: 3x20 Lunges: 3x20 Calf Raises: 3x20 Saturday—Dynamic warm-up, flexibility training, soccer skill work Sunday—Rest and recovery day Week 5-8: Monday—Dynamic warm-up, flexibility training, Back Squats: 3x8 Deadlift: 3x12 Lunges: 3x10 Calf Raises: 3x20 Tuesday—Dynamic warm-up, flexibility training, 5x100m sprints 1:2 work:rest ratio (post weight training) Bench press: 3x8 Push press: 3x10 Chin-ups: 3xfailure Dips: 3xfailure Wednesday—Dynamic warm-up, flexibility training, 1 milex2 splits 1:2 work:rest ratio Thursday—Dynamic warm-up, flexibility training Back Squats: 3x8 Deadlift: 3x12 Lunges: 3x10 Calf Raises: 3x20 Friday—Dynamic warm-up, flexibility training, 2 mile run at 50% max effort (post weight training) Bench press: 3x8 Push press: 3x10 Chin-ups: 3xfailure Dips: 3xfailure Saturday—Dynamic warm-up, flexibility training, 10x50m sprints 1:2 work:rest ratio, soccer skill work Sunday—Rest and active recovery July-August (Late-preseason) Weeks 1-4 Monday—Dynamic warm-up, flexibility training, soccer training, multi-directional sprintsx20 (1:4 work:rest ratio) Tuesday—Dynamic warm-up, flexibility training, soccer training, Squats: 3x8
- 3. Deadlifts: 3x12 Lunges: 3x10 CalfRaises: 3x15 Wednesday—Dynamic warm-up, flexibility training, soccer training, multi- directional sprintsx20 (1:4 work:rest ratio) Thursday—Dynamic warm-up, flexibility training, soccer training Push-ups: 3x15 Pull-ups: 3x15 Sit-ups: 3x20 Dips: 3x15 Friday—Dynamic warm-up, flexibility training, soccer training, multi-directional sprintsx20 (1:4 work:rest ratio) Saturday—Dynamic warm-up, flexibility training, soccer training Sunday—Rest and recovery day Weeks 5-8 Monday—Dynamic warm-up, flexibility training, soccer training, 300m shuttle runx2 (1:2 work:rest ratio) Tuesday—Dynamic warm-up, flexibility training, soccer training Jump Squats: 3x15 Power Cleans: 3x5 Deadlifts: 3x5 Box Jumps: 3x15 Wednesday: Dynamic warm-up, flexibility training, soccer training, 2 mile tempo run (800m at 25%, 800m at 50%, 800m at 75%, 800m at 100%) Thursday—Dynamic warm-up, flexibility training, soccer training, Plyometric push-ups: 3x15 Weighted chin-ups: 3xfailure Leg raises: 3x15 Push press: 3x6 Friday—Dynamic warm-up, flexibility training, soccer training, 5x20m, 5x40m, 5x60m, 5x80m, 5x100m (1:1 work:rest ratio, 5 minute rest after each distance interval) Saturday—Dynamic warm-up, flexibility training, soccer training Sunday—Rest and recovery day August-December (Competitive season) The competitive season strength and conditioning will largely remain the same over the few months.. Due to the higher intensity of matches, largely twice per week, rest and recovery will be imperative to continue the mitigation of injury and fitness development. In season training should also be largely based upon what the coach deems necessary to improve the team’s capabilities. Monday—Dynamic warm-up, flexibility training, soccer training
- 4. Tuesday—Dynamic warm-up, flexibilitytraining, soccer training Push-ups: 3x15 Jumping Squats: 3x15 Pull-ups: 3xfailure Box Jumps: 3x15 Wednesday—Rest and recovery day Thursday—Dynamic warm-up, flexibility training, soccer training, 10x100m sprint (1:2 work:rest ratio) Friday—Dynamic warm-up, flexibility training, soccer training Saturday—Match Sunday—Rest and recovery day The several weeks in between sessions should be a rest interval. The February through April will be the offseason. Included in these months the athletes would be encouraged to do activities outside of soccer as well. February Weeks 1-4 Monday—Dynamic warm-up, flexibility training Back Squats: 3x12-20 Romanian deadlifts: 3x12-20 DB Bench Press: 3x12-20 Lat Pulldowns: 3x12-20 Military press: 3x12-20 Tuesday—Dynamic warm-up, flexibility training, individual skill work Wednesday—Dynamic warm-up, flexibility training Multi-directional sprints: 10x10 Push-ups: 3xmax Pull-ups: 3xmax Box Jumps: 3x15 Thursday—Dynamic warm-up, flexibility training, individual skill work Friday—Dynamic warm-up, flexibility training, Medicine ball circuit (30 seconds each exercisex3 rounds, rest 5 minutes after each round) Clean and Press Ball Slams Lunges Chest Pass Sit-ups Mini soccer game Saturday—Rest and recovery day Sunday—Rest and recovery day March
- 5. Weeks 1-4 Monday—Dynamic warm-up,flexibility training, Back Squats: 3x12-20 Romanian deadlifts: 3x12-20 Bench Press: 3x12-20 Pull-ups: 3x12-20 Push-press: 3x12-20 Tuesday—Dynamic warm-up, flexibility training, soccer skill work Multi-directional sprints: 5x50m Long jumps: 5xmax distance Box Jumps: 3x15 Wednesday—Dynamic warm-up, flexibility training Medicine ball circuit (1 minute per exercise, 5 minute rest between rounds) Clean and Press Chest pass Overhead throws Ball Slams Sit-ups Squats Thursday—Dynamic warm-up, flexibility training, soccer skill work Multi-directional sprints: 3x30m Box Jumps: 3x15 Sprints: 10x50m Friday—Dynamic warm-up, flexibility training Bodyweight circuit: 1 minute per exercisex5, 3 minutes rest between circuits Squats Lunges Push-ups Pull-ups Sit-ups Mini soccer game Saturday—Rest and recovery day Sunday—Rest and recovery day April Weeks 1-4 Monday—Dynamic warm-up, flexibility training, soccer skill work Hang clean: 3x2-6 Front Squat: 3x2-6 Back extensions: 3x10-15 DB Bench Press: 3x6-12 DB Rows: 3x6-12
- 6. Shoulder Press: 3x8-12 Sprints:3x10x20m sprints, (1:1 work:rest ratio between sprints), 5 minutes between sets Tuesday—Dynamic warm-up, flexibility training Multi-directional sprints: 5x25m Box jumps: 3x20 Plyometric push-ups: 3x15 Chin-ups: 3xmax 300m shuttle run Wednesday—Dynamic warm-up, flexibility training, soccer skill work Bench Press: 3x10-15 Dips: 3xmax DB Shoulder press: 3x10-15 Sprint ladder: 1x10m, 1x20m, 1x30m, 1x40m…1x100m (1:1 work:rest ratio) Thursday—Dynamic warm-up, flexibility training, soccer skill work 100m shuttle run x 2 Lateral Jumps: 10xmax distance Broad jumps: 5xmax distance Multi-directional sprints: 5x25m Friday—Dynamic warm-up, flexibility training Back Squats: 3x10-20 Lunges: 3x10-20 Back extensions: 3x10-20 Calf raises: 3x20 Mini soccer game Saturday—Rest and recovery day Sunday—Rest and recovery day