Strength for Soccer 2

By Pedro Bernardes

	Intermediate (2-3 years)
	67 minutes/day \| 4 days/week \| 4 weeks
	Athletic Performance, Gain Strength
	Barbell, Squat Rack, Exercise Ball, Leg Extension Machine, 2 x Dumbbell, Smith Machine, BOSU Ball, Bodyweight, Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, Lat Pulldown Bar, Flat Bench, Single Grip Handle Strap Show More

Average Exertion

Average Cardio Intensity

Soccer is a sport characterized in general by fast and intermittent sprints, direction changes, kicks and passes for long periods of time with "active rest" in between. This workout will help you keep in shape for the activity so you can perform better and avoid injuries.

Your legs, feet and torso will do much of the work, your knees, feet and heels will suffer great loads and impacts which means you have to have lots of stability in your lower limbs and core. Your arms sometimes will be used to throw the ball.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Leg day

Day 2:

Upper Limbs and Core

Day 3:

Rest

Day 4:

Leg day

Day 5:

Upper Limbs and Core

Day 6:

Rest

Day 7:

Rest

Day 1 - Leg day

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Exercise	Sets	Reps	Rest
1.Narrow Stance Barbell Squat See Exercise Notes	4 sets	14 reps	60s
2.Ball Leg Curl	4 sets	12 reps	60s
3.Single-Leg Leg Extension See Exercise Notes	4 sets	12 reps	60s
4.Dumbbell Alternating Side Lunge See Exercise Notes	4 sets	12 reps	60s
5.Smith Machine Calf Raise	4 sets	12 reps	60s
6.BOSU Ball Single-Leg Balance See Exercise Notes	4 sets	60s	60s
7.Cable Hip Adduction See Exercise Notes	4 sets	12 reps	60s

Day 2 - Upper Limbs and Core

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Exercise	Sets	Reps	Rest
1.Cable Row Standing	4 sets	12 reps	60s
2.Dumbbell Bench Press	4 sets	12 reps	60s
3.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	12 reps	60s
4.Barbell Upright Row	4 sets	12 reps	60s
5.Exercise Ball Plank	4 sets	60s	60s
6.Lying Floor Leg Raise	4 sets	14 reps	60s
7.Cable Twist See Exercise Notes	4 sets	14 reps	60s
8.Barbell Romanian Deadlift	4 sets	14 reps	60s

Day 4 - Leg day

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Exercise	Sets	Reps	Rest
1.Narrow Stance Barbell Squat See Exercise Notes	4 sets	14 reps	60s
2.Ball Leg Curl	4 sets	12 reps	60s
3.Single-Leg Leg Extension See Exercise Notes	4 sets	12 reps	60s
4.Dumbbell Alternating Side Lunge See Exercise Notes	4 sets	12 reps	60s
5.Smith Machine Calf Raise	4 sets	12 reps	60s
6.BOSU Ball Single-Leg Balance See Exercise Notes	4 sets	60s	60s
7.Cable Hip Adduction See Exercise Notes	4 sets	12 reps	60s

Day 5 - Upper Limbs and Core

Scroll to top

Exercise	Sets	Reps	Rest
1.Cable Row Standing	4 sets	12 reps	60s
2.Dumbbell Bench Press	4 sets	12 reps	60s
3.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	12 reps	60s
4.Barbell Upright Row	4 sets	12 reps	60s
5.Exercise Ball Plank	4 sets	60s	60s
6.Lying Floor Leg Raise	4 sets	14 reps	60s
7.Cable Twist See Exercise Notes	4 sets	14 reps	60s
8.Barbell Romanian Deadlift	4 sets	14 reps	60s

Date Created: 2/10/2019, UTC

Last Updated: 10/27/2021, UTC

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Strength for Soccer 2

Week 1 Overview

Day 1 - Leg day

Day 2 - Upper Limbs and Core

Day 4 - Leg day

Day 5 - Upper Limbs and Core

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