Strength for Soccer 3

By Pedro Bernardes

	Advanced (3+ years)
	79 minutes/day \| 4 days/week \| 6 weeks
	Athletic Performance, Gain Strength
	Chair, Bodyweight, Leg Extension Machine, Exercise Ball, 1 x Dumbbell, Steps, Abduction/Adduction Machine, Pull up bar, Suspension (TRX), Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Landmine, Tricep Rope Attachment, 2 x Dumbbell, Flat Bench 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.Single Leg Split Squat See Exercise Notes	5 sets	12 reps	60s
2.Ice Skater See Exercise Notes	5 sets	12 reps	60s
3.Single-Leg Leg Extension See Exercise Notes	5 sets	12 reps	60s
4.Single Leg Exercise Ball Leg Curl See Exercise Notes	5 sets	12 reps	60s
5.Standing One Leg Calf Raise With Dumbbell See Exercise Notes	5 sets	12 reps	60s
6.Thigh Adductor See Exercise Notes	5 sets	12 reps	60s

Day 2 - Upper Limbs and Core

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Exercise	Sets	Reps	Rest
1.Pull-up	5 sets	12 reps	60s
2.Suspension Push-up	5 sets	12 reps	60s
3.High Pulley Overhead Tricep Extension	5 sets	10 reps	60s
4.Landmine Lateral Raise	5 sets	10 reps	60s
5.Side Plank See Exercise Notes	5 sets	60s	60s
6.Wood Chop with Rope Attachment See Exercise Notes	5 sets	14 reps	60s
7.Single Leg Landmine Romanian Deadlift See Exercise Notes	5 sets	14 reps	60s
8.Abdominal Pendulum See Exercise Notes	5 sets	14 reps	60s
9.Seated Dumbbell Side Bends See Exercise Notes	5 sets	14 reps	60s

Day 4 - Leg day

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Exercise	Sets	Reps	Rest
1.Single Leg Split Squat See Exercise Notes	5 sets	12 reps	60s
2.Ice Skater See Exercise Notes	5 sets	12 reps	60s
3.Single-Leg Leg Extension See Exercise Notes	5 sets	12 reps	60s
4.Single Leg Exercise Ball Leg Curl See Exercise Notes	5 sets	12 reps	60s
5.Standing One Leg Calf Raise With Dumbbell See Exercise Notes	5 sets	12 reps	60s
6.Thigh Adductor See Exercise Notes	5 sets	12 reps	60s

Day 5 - Upper Limbs and Core

Scroll to top

Exercise	Sets	Reps	Rest
1.Pull-up	5 sets	12 reps	60s
2.Suspension Push-up	5 sets	12 reps	60s
3.High Pulley Overhead Tricep Extension	5 sets	10 reps	60s
4.Landmine Lateral Raise	5 sets	10 reps	60s
5.Side Plank See Exercise Notes	5 sets	60s	60s
6.Wood Chop with Rope Attachment See Exercise Notes	5 sets	14 reps	60s
7.Single Leg Landmine Romanian Deadlift See Exercise Notes	5 sets	14 reps	60s
8.Abdominal Pendulum See Exercise Notes	5 sets	14 reps	60s
9.Seated Dumbbell Side Bends See Exercise Notes	5 sets	14 reps	60s

Date Created: 2/11/2019, UTC

Last Updated: 10/26/2021, UTC

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Strength for Soccer 3

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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