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Strength for Soccer 2
Workout Overview
Week 1
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 |
Next Week
Week 1
Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.
Training characteristics: Full body split workout to increase major muscle intra and inter coordination for specific tasks and muscles for Soccer.
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.
Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Dumbbell Alternating Side Lunge ▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 60s | Each side, with no rest between. |
7. Cable Hip Adduction ▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
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Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Cable Row Standing ▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
2. Dumbbell Bench Press ▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 60s | With Barbell |
4. Upright Barbell Row ▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. Exercise Ball Plank ▶ | 4 sets | 60, 50, 40, 30s | 60s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 60s | |
7. Cable Twist ▶ | 4 sets | 14, 12, 10, 8 reps | 60s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 60s |
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Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 4. Dumbbell Alternating Side Lunge▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 60s | Each side, with no rest between. |
| 7. Cable Hip Adduction▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Cable Row Standing▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 2. Dumbbell Bench Press▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 60s | With Barbell |
| 4. Upright Barbell Row▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 5. Exercise Ball Plank▶ | 4 sets | 60, 50, 40, 30s | 60s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 60s | |
| 7. Cable Twist▶ | 4 sets | 14, 12, 10, 8 reps | 60s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 60s |
Week 2
Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.
Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 4. Dumbbell Alternating Side Lunge▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 60s | Each side, with no rest between. |
| 7. Cable Hip Adduction▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Cable Row Standing▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 2. Dumbbell Bench Press▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 60s | With Barbell |
| 4. Upright Barbell Row▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 5. Exercise Ball Plank▶ | 4 sets | 60, 50, 40, 30s | 60s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 60s | |
| 7. Cable Twist▶ | 4 sets | 14, 12, 10, 8 reps | 60s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 60s |
Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 4. Dumbbell Alternating Side Lunge▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 60s | Each side, with no rest between. |
| 7. Cable Hip Adduction▶ | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Cable Row Standing▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 2. Dumbbell Bench Press▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 60s | With Barbell |
| 4. Upright Barbell Row▶ | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 5. Exercise Ball Plank▶ | 4 sets | 60, 50, 40, 30s | 60s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 60s | |
| 7. Cable Twist▶ | 4 sets | 14, 12, 10, 8 reps | 60s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 60s |
Week 3
Load: Increase by decreasing rest to 30''
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.
Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 30s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 4. Dumbbell Alternating Side Lunge▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 30s | Each side, with no rest between. |
| 7. Cable Hip Adduction▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Cable Row Standing▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 2. Dumbbell Bench Press▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 30s | With Barbell |
| 4. Upright Barbell Row▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 5. Exercise Ball Plank▶ | 4 sets | 60, 50, 40, 30s | 30s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 30s | |
| 7. Cable Twist▶ | 4 sets | 14, 12, 10, 8 reps | 30s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 30s |
Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 30s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 4. Dumbbell Alternating Side Lunge▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 30s | Each side, with no rest between. |
| 7. Cable Hip Adduction▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Cable Row Standing▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 2. Dumbbell Bench Press▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 30s | With Barbell |
| 4. Upright Barbell Row▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 5. Exercise Ball Plank▶ | 4 sets | 60, 50, 40, 30s | 30s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 30s | |
| 7. Cable Twist▶ | 4 sets | 14, 12, 10, 8 reps | 30s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 30s |
Week 4
Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.
Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 30s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 4. Dumbbell Alternating Side Lunge▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 30s | Each side, with no rest between. |
| 7. Cable Hip Adduction▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Cable Row Standing▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 2. Dumbbell Bench Press▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 30s | With Barbell |
| 4. Upright Barbell Row▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 5. Exercise Ball Plank▶ | 4 sets | 60, 50, 40, 30s | 30s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 30s | |
| 7. Cable Twist▶ | 4 sets | 14, 12, 10, 8 reps | 30s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 30s |
Leg day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Narrow Stance Squats | 4 sets | 14, 12, 10, 8 reps | 30s | With Dumbbells |
| 2. Leg Curl (on stability ball) | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Single-Leg Leg Extension | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 4. Dumbbell Alternating Side Lunge▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
| 5. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 6. BOSU Ball Single-Leg Balance | 4 sets | 60, 50, 40, 30 reps | 30s | Each side, with no rest between. |
| 7. Cable Hip Adduction▶ | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
Upper Limbs and Core
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Cable Row Standing▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 2. Dumbbell Bench Press▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 3. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 12, 10, 8, 6 reps | 30s | With Barbell |
| 4. Upright Barbell Row▶ | 4 sets | 12, 10, 8, 6 reps | 30s | |
| 5. Exercise Ball Plank▶ | 4 sets | 60, 50, 40, 30s | 30s | |
| 6. Lying Floor Leg Raise | 4 sets | 14, 12, 10, 8 reps | 30s | |
| 7. Cable Twist▶ | 4 sets | 14, 12, 10, 8 reps | 30s | Each side, with no rest between. |
| 8. Romanian Deadlift | 4 sets | 14, 12, 10, 8 reps | 30s |
Date Created: 2/10/19, 4:41 PM
Last Updated: 2/13/20, 7:38 PM
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