STRENGTH AND CONDITIONING PROGRAM FOR SOCCER
Monday
Tuesday
STRENGTH /
STRENGTH
FARTLEK - 15 min / 2
ENDURNACE
Weighted squats sets
warm up 7 - 10 mins
Abdominals - 1 min
(3 sets of 8)(20
jog
rest between sets
-50kgs)
High intensity sprint
Russian Twists (3
Deadlifts (3 sets
for 60 - 75 seconds
sets for 1 min)
of 8) (50-80kg)
Light jog for
Sit ups (3 set of
Arabesque (3
130-150 seconds
30)
sets of 12) (5-8kg)
High intensity for
Bicycles (3 sets of
Push Ups (3 sets
60 - 75 seconds
50)
of 15)
Light jog for 120
seconds
5KM RUN (under
Pull Ups (3 sets
25mins)
of 6
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Week 1
Week 2
Wednesday
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STRENGTH /
ENDURANCE
Front Plank (2
mins)
Side Plank (1min
each side)
Alternating Leg
raises (2 sets of 15)
V-Ups ( 2 sets of
20)
5KM RUN (under
25mins
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STRENGTH
Bent Over Row( 3
sets of 10)
Over Head Press
(3 sets of 10)
Calf raises
Machine (3 sets of
8)
Hamstring Press
Machine ( 2 sets of
6)
Thursday
Friday
Saturday
Sunday
TECHNICAL DRILLS AGILITY /
ENDURANCE
weaving shuttle
cone dribbling
drill (5 mins)
YOGA
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Shooting practice
1v1 Drill
Juggle (200
continuous)
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Ground marker
drill (5 mins)
REST DAY
Ladder drill
(5mins)
3KM RUN
TECHNICAL DRILLS AGILITY /
ENDURANCE
weaving shuttle
cone dribbling
drill (5 mins)
Yo-Yo Test
PILATES
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Shooting practice
1v1 Drill
Juggle (200
continuous)
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Ground marker
drill (5 mins)
Ladder drill
(5mins)
3KM RUN
REST DAY
STRENGTH AND CONDITIONING PROGRAM FOR SOCCER
Monday
Week 3
Week 4
STRENGTH /
ENDURANCE
CIRCUIT
Burpees (10)
Push (10)
Plank (1min)
Dips(15)
High knees
(30min)
Crunches (50)
Repeat 3 times
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STRENGTH /
ENDURNACE
Abdominals - 1 min
rest between sets
Russian Twists (3
sets for 1 min)
Sit ups (3 set of
30)
Bicycles (3 sets of
50)
5KM RUN (under
25mins)
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Tuesday
Wednesday
STRENGTH
Weighted squats
(3 sets of 8)(20
ENDURANCE
-50kgs)
Deadlifts (3 sets
of 8) (50-80kg) Hill Sprints
Arabesque (3
Sprint up hill
sets of 12) (5-8kg)
then walk down
Push Ups (3 sets
Repeat 10 times
of 15)
Pull Ups (3 sets
of 6
Thursday
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STRENGTH
Bent Over Row( 3
sets of 10)
Over Head Press
(3 sets of 10)
Calf raises
Machine (3 sets of
8)
Hamstring Press
Machine ( 2 sets of
6)
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SWIMMING
10 laps of
freestyle
6 laps of
backstroke
10 of freestyle
Friday
Saturday
Sunday
TECHNICAL DRILLS AGILITY /
ENDURANCE
weaving shuttle
cone dribbling
drill (5 mins)
YOGA
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Shooting practice
1v1 Drill
Juggle (200
continuous)
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Ground marker
drill (5 mins)
REST DAY
Ladder drill
(5mins)
3KM RUN
TECHNICAL DRILLS AGILITY /
ENDURANCE
weaving shuttle
cone dribbling
drill (5 mins)
PILATES
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Shooting practice
1v1 Drill
Juggle (200
continuous)
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Ground marker
drill (5 mins)
Ladder drill
(5mins)
3KM RUN
REST DAY