Southridge Men’s Soccer
Off-Season Soccer Specific Weight Training (8 weeks)
Players, this weight lifting program is a guideline to increase your strength
specifically for soccer. If you have access to weights, then I highly encourage you to
take advantage and follow this program.
Always find the weight that allows you to do the designated number of repetitions,
and no more. Basically, find your ‘max’ then back off from there. This program is
designed for working out every-other-day. Use this program in conjunction with
your Summer Fitness Guide.
The following weight-lifting log should be used to track your progress. You will see
the name of the exercise, the number of reps, then the days you performed that lift.
Write the weight (pounds) used in the box. Each day concludes with abs work- you
do not need to track this. In this every-other-day format, you would perform Session
A on one day, skip a day, then Session B, skip a day, then Session C, then back up to
Session A etc. The last page offers supplemental exercises if you wish to change
things up. I’m definitely okay with that.
By week 8, your strength levels should increase. Depending on when you begin, in
weeks 9-12 you will see an increase in volume (reps), this is in order to sustain the
contraction for longer periods, thus increasing local endurance; to closer replicate
game demands.
As always, let me know if you have any questions,
Chris
Session A: LEG STRENGTH & CORE STRENGTH (Heavy Weights / Longer Rest; R= 90 sec.)
Exercise
Reps
Squats
4x10
Leg Press
4x10
Lunges
3x10
Box Jumps
3x10
Calves
3x10
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Abs – Core Strength
Exercise
Reps
4x25
4x25
4x20
60 seconds x 3
Decline Crunch
Hanging Leg Raises
Beck Extension
Sit-ups
Session B: UPPER BODY STRENGTH (Heavy Weights / Longer Rest; R= 90 sec.)
Exercise
Reps
Power Cleans
3x10
Incline Press
3x10
Bench Press
3x10
Dead Lift
3x10
Dumbbell curls &
Triceps pushdown
3x15
each
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 9
Day 10
Abs – Core Strength
Exercise
Crunches
Laying Leg Raises
Beck Extension
Side Sit-ups
Reps
4x25
4x25
4x20
60 seconds x 3
Session C: LEG TRAINING FOR SPEED (Lower Weights / Higher Reps, R= 3min)
Exercise
Reps
Squats
3x20
Single Leg Press
3x20
Leg Curls
3x20
Lunge with dumbbell
3x20
Hamstring Curls
3x20
Day 1
Abs – Core Strength
Exercise
Push ups
Hanging Leg Raises
Beck Extension
Crunches
Reps
60 seconds
4x25
4x20
60 seconds x 3
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Additional Exercise Inserts
UPPER BODY STRENGTH TRAINING (Push Exercises)
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Bench press
Chest press
Shoulder press
Dips
Dips on a bench
Curl to shoulder press
Push-ups on a bench
Dumbbell incline press
Explosive push-ups- on a ball
Explosive push-ups – with a clap
Push-ups to one arm balance
UPPER BODY STRENGTH TRAINING (Pull Exercises)
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Reverse bench – chin-up grip
Reverse bench – pull-up grip
Dumbbell curls
Dumbbell rows
Chin-ups- palms facing towards face
Pull-ups- palms facing away
Pull-ups- knees to chest
Sky jump to pull-up, repeat
Pull-up- with a twist
Dumbbell multi-shoulder
UPPER BODY EXERCISES (With medicine ball)
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Chest pass
Chest pass with a fake
Diagonal toss-stationary feet
Side to side
Over and under
Overhead smash – with a jump
Underhand toss – for height
Medicine ball drops