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Strength for Soccer 3

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
85 minutes/day | 4 days/week | 6 weeks
Good for
Athletic Performance, Gain Strength
Equipment
Bodyweight, Cable, Dumbbell, Exercise Ball, Landmine, Machine, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

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.

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Workout Overview



Single Leg Split Squat
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Can add Dumbbell. Each side, with no rest between.
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
Show Alternative Exercises
Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Single Leg Exercise Ball Leg Curl demonstrationPlay Single Leg Exercise Ball Leg Curl demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Thigh Adductor
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Upper Limbs and Core

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Pull-up demonstrationPlay Pull-up demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Suspension Push-up demonstrationPlay Suspension Push-up demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Show Alternative Exercises
High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
5 sets, 10, 8, 6, 8, 10 reps, (rest 60s)
Show Alternative Exercises
Landmine Lateral Raise demonstrationPlay Landmine Lateral Raise demonstration
5 sets, 10, 8, 6, 8, 10 reps, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
5 sets, 60, 50, 40, 50, 60s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Single Leg Landmine Romanian Deadlift demonstrationPlay Single Leg Landmine Romanian Deadlift demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Abdominal Pendulum demonstrationPlay Abdominal Pendulum demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Seated Dumbbell Side Bends
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Single Leg Split Squat
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Can add Dumbbell. Each side, with no rest between.
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
Show Alternative Exercises
Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Single Leg Exercise Ball Leg Curl demonstrationPlay Single Leg Exercise Ball Leg Curl demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Thigh Adductor
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Upper Limbs and Core

Scroll to top

Pull-up demonstrationPlay Pull-up demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Suspension Push-up demonstrationPlay Suspension Push-up demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
Show Alternative Exercises
High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
5 sets, 10, 8, 6, 8, 10 reps, (rest 60s)
Show Alternative Exercises
Landmine Lateral Raise demonstrationPlay Landmine Lateral Raise demonstration
5 sets, 10, 8, 6, 8, 10 reps, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
5 sets, 60, 50, 40, 50, 60s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Single Leg Landmine Romanian Deadlift demonstrationPlay Single Leg Landmine Romanian Deadlift demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Abdominal Pendulum demonstrationPlay Abdominal Pendulum demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Seated Dumbbell Side Bends
5 sets, 14, 12, 10, 12, 14 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Date Created: 2/11/2019, UTC


Last Updated: 4/18/2021, UTC

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