Wheelock College Women’s Soccer
Off Season Strength and Conditioning Program
Overview:
Week 1-4 (4 total): Strength/Power (Microcycle #1)
Week 5: Active rest
Week 6-9 (4 total): Strength/Power (Microcycle #2)
Week 10: Active rest (same as week 5)
Week 11-14 (4 total): Strength/Power (Microcycle #3)
Monday
Tuesday (heavy), Thursday (light)
Wednesday
Friday
Saturday
Sunday
> Conditioning Training
> Resistance Training
> Plyometrics
> Speed/Agility Training
> Medicine Ball and Core Training
> Rest Day/No Training
NOTE: ALL training sessions begin and end with the warm-up/cool down/flexibility protocol:
Dynamic Warm-up/Flexibility Protocol:
- Light jog
7 minutes
- Lateral slide
- Knee Pulls
- Exaggerated lunges
- Frankenstein Walks
- Leg swings (flx/ext. and abd/add)
- Arm Circles Forward
- Arm Circles Backward
- Inch-worms
- Butt kicks
- High knees
- Carioca
- Power skips
Static Cool-down/Flexibility Protocol:
- Forward lunge stretch
- Supine knee flex stretch
*2 sets, 20 second hold,
- Side quadriceps stretch
5 second rest
- Sitting toe touch stretch
- Semi straddle (figure four) stretch
- Straddle (spread eagle) stretch
- Butterfly stretch
- Wall stretch
- Straight arms behind back stretch
- Behind neck (chicken wing) stretch
- Cross in front of chest stretch
- Spinal twist (pretzel stretch)
- Side bend with straight arms stretch
- Forward lunge stretch
- Supine knee flex stretch
*2 sets, 20 second hold,
- Side quadriceps stretch
5 second rest
- Sitting toe touch stretch
- Semi straddle (figure four) stretch
- Straddle (spread eagle) stretch
Microcycle #1 (weeks 1-4):
note: all training sessions begin and end with the warm-up/cool down/flexibility protocol:
Monday > Conditioning Training:
-Fartlek Training:
Jog
Sprint
Jog
Sprint
Jog
Sprint
Jog
Sprint
Jog
Sprint
Jog
65% max
90% max
65% max
90% max
65% max
90% max
65% max
90% max
65% max
90% max
65% max
(10 min)
(1 min)
(2 min)
(1 min)
(2 min)
(1 min)
(2 min)
(1 min)
(2 min)
(1 min)
(8 min)
Tuesday > Resistance Training (heavy day):
Note: exercises are performed in order listed unless otherwise specified. Please refer to
attached ESTIMATED 1 REP MAX document to determine adequate 1RM for each exercise.
Allow for a 2-5 min rest between all sets.
- Barbell Squats
- Dumbbell Lunges w/ hammer curl and press
- DB Romanian Dead Lift to Shrug to Calf Raise
- Bent Over Barbell Rows
- Seated Calf Raises
- Burpee Exercises
- Hanging Knee Raises
- Decline Sit ups
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
3 x 15
3 x 20
3 x 20
70% 1RM
70% 1RM
70% 1RM
70% 1RM
70%1RM
Wednesday > Plyometric Training:
Note: all exercises are performed for 3 sets and 8 repetitions (140-150 contacts)
- Skips
- Power Skips
- Squat Jumps
- Jump and Reach
- Double Leg Vertical Jump
- Single Arm Alternate-Leg Bounds
- Medicine Ball Overhead Pass
Thursday > Resistance Training (light day):
Note: exercises are performed in order listed unless otherwise specified. Please refer to
attached ESTIMATED 1 REP MAX document to determine adequate 1RM for each exercise.
Allow for a 2-5 min rest between all sets.
- Barbell Squats
- Dumbbell Lunges w/ hammer curl and press
- DB Romanian Dead Lift to Shrug to Calf Raise
- Bent Over Barbell Rows
- Seated Calf Raises
- Burpee Exercises
- Hanging Knee Raises
- Decline Sit ups
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
3 x 15
3 x 20
3 x 20
65% 1RM
65% 1RM
65% 1RM
65% 1RM
65%1RM
Friday > Speed/Agility Training:
- Line Drill
(2-3 min rest)
- 300 yd Shuttle Drill
(2-3 min rest)
(optional)
- Max Speed Acceleration Drill (1-2 min rest)
- T Drill
(2-3 min rest)
- Box Drill
(2-3 min rest)
- Four Way Drill
(2-3 min rest)
- Lateral Cone Hop Drill
(2-3 min rest)
note: 3 sets are completed
per drill at 100% max
speed
Saturday > Medicine Ball and Core Training:
-Russian Twists
-Diagonal Chops
-Figure Eights
-Chops
-Side Throws
-Dbl Arm Overhead Pass
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
-Physioball Crunches
-Str. Leg Hip Lifts
-Side Plank Dips
-Superman’s
-Plank Leg Lifts
-Heel Touches
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
Sunday > Rest Day / No Training!
Microcycle #2 (weeks 6-9):
note: all training sessions begin and end with the warm-up/cool down/flexibility protocol
Monday > Conditioning Training:
-Fartlek Training:
Jog
65% max
(10 min)
Sprint
Jog
Sprint
Jog
Sprint
Jog
Sprint
Jog
Sprint
Jog
90% max
65% max
90% max
65% max
90% max
65% max
90% max
65% max
90% max
65% max
(1 min)
(2 min)
(1 min)
(2 min)
(1 min)
(2 min)
(1 min)
(2 min)
(1 min)
(8 min)
Tuesday > Resistance Training (heavy day):
Note: exercises are performed in order listed unless otherwise specified. Please refer to
attached ESTIMATED 1 REP MAX document to determine adequate 1RM for each exercise.
Allow for a 2-5 min rest between all sets.
- DB Split Squats & Press
- Straight Leg DB Dead Lift to Shrug to Calf raise
- Modified Push-up On Bosu Ball
- Ball Hamstring Curl
- Single Arm DB Rows
- Burpee Exercises
- Reverse Crunch
- Planks
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 15
3 x 20
3 x 45 sec
75% 1RM
75% 1RM
75% 1RM
75% 1RM
75% 1RM
Wednesday > Plyometric Training:
Note: all exercises are performed for 3 sets and 8 repetitions (140-150 contacts)
- Skips
- Power Skips
- Double Arm Alternate-Leg Bounds
- Double Leg Vertical Jump
- Double Leg Tuck Jumps
- Depth Jumps (18 in box)
-Med Ball Overhead Pass
Thursday > Resistance Training (light day):
Note: exercises are performed in order listed unless otherwise specified. Please refer to
attached ESTIMATED 1 REP MAX document to determine adequate 1RM for each exercise.
Allow for a 2-5 min rest between all sets.
- DB Split Squats & Press
- Straight Leg DB Dead Lift to Shrug to Calf raise
- Modified Push-up On Bosu Ball
- Ball Hamstring Curl
- Single Arm DB Rows
- Burpee Exercises
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 15
70% 1RM
70% 1RM
70% 1RM
70% 1RM
70% 1RM
- Reverse Crunch
- Planks
3 x 20
3 x 45 sec
Friday > Speed/Agility Training:
-Line Drill
(2-3 min rest)
-300 yd Shuttle Drill
(2-3 min rest)
(optional)
-Max Speed Acceleration Drill (1-2 min rest)
-T Drill
(2-3 min rest)
-Shark Skill Drill
(2-3 min rest)
-LEFT Drill
(2-3 min rest)
-Lateral Cone Hop Drill
(2-3 min rest)
note: 3 sets are completed
per drill at 100% max
speed
Saturday > Medicine Ball and Core Training:
-SL Russian Twists
-Circles
-Med Ball Lunge
-Side Throws
-Slams
- Med Ball Pushups
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
-Physioball Crunches
-Marching on Ball
-Toe Touches
-Spider
-Bicycle Crunches
-Wheel Barrows w/ Ball
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
Sunday > Rest Day / No Training!
Microcycle #3 (weeks 10-14)
note: all training sessions begin and end with the warm-up/cool down/flexibility protocol
Monday > Conditioning Training:
-Fartlek Training:
Jog
Sprint
Jog
Sprint
Jog
Sprint
65% max
90% max
65% max
90% max
65% max
90% max
(10 min)
(1 min)
(2 min)
(1 min)
(2 min)
(1 min)
Jog
Sprint
Jog
Sprint
Jog
65% max
90% max
65% max
90% max
65% max
(2 min)
(1 min)
(2 min)
(1 min)
(8 min)
Tuesday > Resistance Training (heavy day):
Note: exercises are performed in order listed unless otherwise specified. Please refer to
attached ESTIMATED 1 REP MAX document to determine adequate 1RM for each exercise.
Allow for a 2-5 min rest between all sets.
- Dumbbell Step ups w/ hammer curl
- Multi-angle Lunge w/reach and row
- Romanian DB Dead Lift to overhead press
- Wide Grip Pull-up/Pull-down
- Standing Calf Raises
- Burpee Exercises
- Reverse Jackknife w/ Physioball
- Ball Exchange
3x8
3x8
3x8
3x8
3x8
3 x 15
3 x 15
3 x 15
80% 1RM
80% 1RM
80% 1RM
80% 1RM
80%1RM
Wednesday > Plyometric Training:
Note: all exercises are performed for 3 sets and 8 repetitions (140-150 contacts)
-Skips
-Power Skips
-Double Arm Alternate-Leg Bounds
-Double Leg Vertical Jump
-Double Leg Hops
-Depth Jumps (18 in box)
-Med Ball Overhead Pass
Thursday > Resistance Training (light day):
Note: exercises are performed in order listed unless otherwise specified. Please refer to
attached ESTIMATED 1 REP MAX document to determine adequate 1RM for each exercise.
Allow for a 2-5 min rest between all sets.
- Dumbbell Step ups w/ hammer curl
- Multi-angle Lunge w/reach and row
- Romanian DB Dead Lift to overhead press
- Wide Grip Pull-up/Pull-down
- Standing Calf Raises
- Burpee Exercises
- Reverse Jackknife w/ Physioball
- Ball Exchange
3x8
3x8
3x8
3x8
3x8
3 x 15
3 x 15
3 x 15
75% 1RM
75% 1RM
75% 1RM
75% 1RM
75%1RM
Friday > Speed/Agility Training:
-Line Drill
(2-3 min rest)
-300 yd Shuttle Drill
(2-3 min rest)
(optional)
-Max Speed Acceleration Drill (1-2 min rest)
-LEFT Drill
(2-3 min rest)
-Shark Skill Drill
(2-3 min rest)
-Four Way Drill
(2-3 min rest)
-Lateral Cone Hop Drill
(2-3 min rest)
Saturday > Medicine Ball and Core Training:
-SL Med Ball Squats
-SL Diagonal Chops
-Med Ball Lunge II
-Side Throws
-Slams
- Dbl Arm Chest Pass
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15
-Physioball Crunches
-Supine Lateral Roll
-Reverse Crunch w/ Ball
-Preachers
-Physioball abdominal rot.
-Flutter Kicks
2 x 15
2 x 15
2 x 15
2 x 30 sec
2 x 15
2 x 30 sec
Sunday > Rest Day / No Training!
note: 3 sets are completed
per drill at 100% max
speed