Soccer Training ProgramsThe Programs are divided into three levels:· Beginner · Intermediate · Advanced The workouts are stripped down to the very basics, to keep it ASAP (AS SIMPLE AS POSSIBLE !;-) This so you can take the info here and apply it immediately, without the need for individual instruction. The videos help !;-) Exercises are listed in Video-Format under their own section and are ordered –not alphabetically- but according to the respective workout. So if you do, say, Program I, Phase I, you will find all corresponding exercises in the exact same order of progression under: Program I, Phase I in the Exercise Section. Example: You want to do exercise I on Day I in the first Phase here: Petersen Step-Ups. But you have absolutely no idea how to go about that? Not to worry: The Video plus explanatory Notes(where required)is found on the Exercises-Page, under the same heading: Program I, Phase I, Day I: Petersen Step-Ups.(You can find the link at the bottom of the page !;-) Splits As explained on the Periodization-Page, the Split will be Upper/Lower: That means in this case 4x per week training total, twice lower and twice upper. Suggested Format: Monday: Lower Body(DAY 1) Tuesday: Upper Body(DAY 2) Wednesday: Off Thursday: Lower Body(DAY 1) Friday: Upper Body(DAY 2) Weekend off. This can be shifted to any day, you can also start on Tuesday: Tue: Lower Wed: Upper Thu: Off Fri:Lower Sat:Upper Sun+Mon: Off (The program could even start on Wednesday, but Monday is usually the most convenient.)
Frequency The Frequency is twice per week per body part.
Duration The duration per phase –how many workouts and how many weeks total per phase- depends on how much time you have available. Say 10 weeks: every phase lasts for 6 workouts per body part = 3 weeks per phase x 3 phases = 9 weeks, plus 1 week Active Rest = 10 weeks total.
That gives you: phase I = 3 weeks, plus phase II and II at 2 weeks each = 7 weeks, then include the 1 week active rest for a duration 8 weeks total! And now let‘s dive right into it head first !;-) The workout-notation will be explained in detail at the bottom of the page. And the Exercise Video-Library is here! Program I DAY 1: A1:Petersen Step-Ups, 5x20, 10s. A2:Leg-Curls, 5x6-8, 120s. B1:Split-Squats, 5x20, 10s. B2:Eccentric Back-Extensions, 5x10, 120s. C: Crunches, 2x25, 120s.
A1: Close Grip Chin-Ups, 5x 6-8, 10s. A2: Parallel Bench Press, 5x 6-8, 120s. B:Muscle Snatch, 3x 8, 90s. Phase II, G.I.P. DAY 1: A:Snatch-Pull, 7x6, 120s.(Too stiff? Use the Clean-Pull instead !;-) B1:Lunges, 3x6, 10s. B2:RDL‘s, 3x6, 120s.
A1: Close Grip Pull-Ups, 5x 6, 10s. A2: Parallel Incline Bench Press, 5x 6, 120s. B:Muscle Snatch, 3x 6, 90s.
Phase III, S.P.P. DAY 1: A:Power-Clean, 5x5, 150s. B:Full Olympic Back Squat, 3x5, 120s.
A1: Wide Grip Pull-Ups, 5x 5, 10s. A2: Dumbell Bench Press, 5x 5, 150s. B:Muscle Snatch, 3x 5, 90s.
Generally speaking, as the reps go down/decrease, the weight goes up/increases.You might also have noticed that the total sets on the Upper-Days are fewer.That's because Soccer is a Lower-Body Dominant sport, and whilst some Upper-Work is important, you don't need all that much. Workout Notation explained: A1 and A2, or B1 and B2 are double-stations that are super-setted. Let‘s break it up for total clarity, using day I of Phase I as an example: A1:Petersen Step-Ups, 5x20, 10s. A2:Leg-Curls, 5x6-8, 120s. B1:Split-Squats, 5x20, 10s. B2:Eccentric Back-Extensions, 5x10, 120s. C: Crunches, 2x25, 120s.
A1 is Peterson Step-Ups, you do a total of 5 sets of 20 reps each set. A2: are leg-curls and you do 5 sets of 6-8 reps for 5 sets. Because they are supe-setted double-stations, you alternate them. Here‘s how it‘s done: A1: Do 1 set of 20 reps of Petersen Step-Ups, rest 10 seconds, then go directly into the 6-8 reps on the leg-curl. Now you rest 120seconds. Then the whole thing is repeated another 4 times, for a total of 5 super-sets. These have the advantage of saving a lot of time, or getting more work –double the work to be exact- done in the same amount of time. In a stand-alone exercise(example: A: Power-Clean in Phase III, as opposed to A1+A2 in Phase I)you simply do the exercise, rest as prescribed, and repeat the same exercise for the total of sets.
Let‘s use the Power-Cleans in phase III for an example: The notation reads: A:Power-Clean, 5x5, 150s. This is a more traditional set-up. You do one set of 5 reps of the Power Clean, rest for 150 seconds, then do the next set of Power-Cleans for a total of 5 sets. Then move on to the squats and do the same there, just for 3 sets instead if 5.That‘s all Folks !;-) Note: Program II: Intermediate, and Program III: Advanced are following soon !;-) In-Season Maintenance You do a short Whole Body-Workout, on average once per week, allowing for games. So if there‘s 3 games in 8 days, you might even cut back to one workout every two weeks. Then, when back to a more sane schedule, the weekly Maintenance-Training is resumed. That‘s enough, trust me! In-Season the player needs all his energies for the sport, nothing else: Soccer comes first !;-) Doing two sets for two exercises per body part about once a week is enough to maintain all your strength- and hypertrophy-levels(muscle-mass)
Maintenance Training-Parameters, Program I: Monday(or pick any day of the week, preferably one-two days after a game, and at least two days before the next one !;-) A: Power-Clean, 2x6, 150s. B: Full Olympic Back-Squats, 2x 6-8, 120s. C1:Close Grip Chin-Ups, 2x 6-8, 10s. C2:Parallel Bench Press, 2x 6-8, 120s.
FIND ALL THE EXERCISES HERE !;-)
Not quite sure on everything? Check out the Soccer Periodization Page...
Once In-Season, it's important to Maintain your Strength-Levels... Prime Movers in Soccer Soccer Speed Soccer Flexibility Optimal Soccer Strength Soccer Plyometrics New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
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