Maxfit Power Training Soccer Program
By Justin Wah and Thomas Engberts
Warm up (same on both workouts)
A) High knee walks
B) Toe Taps
C) Pull Back Butt Kicks
D) Sole Taps
E) High Knee Power Skips
F) Dribble Cuts
G) Fire Hydrant Circles
H) Rocking Ankle Mobility
I) Single Leg Bridge On Floor
Workout 1:
1A) Vertical Jump! !
1B) Reverse Lunge!!
1C) Vertical Jump ! !
1D) Roll Across!
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Week 1: 3 sets!
Week 2: 4 sets!
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x1
x 8/leg
x1
x 10 each way
Week 3: 5 sets
Week 4: 2 sets (deload)
2) sprints with jump back acceleration! 5 sprints
3) TABATA: Mountain Climbers ! !
20 sec on / 10 sec off - 8 times total (4 mins)
Workout 2:
1A) Lateral Broad Jump ! !
1B) Single leg bridge w/ heel!
on bench!
1C) Lateral Broad Jump ! !
1D) Drag Push!
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Week 1: 3 sets!
Week 2: 4 sets!
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x 1 each way
x 10/leg
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x 1 each way
x 10 per side
Week 3: 5 sets
Week 4: 2 sets (deload)
2) Sprints with side-jump start!
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6 sprints (alternate sides)
3) TABATA: Burpees!
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20 sec on / 10 sec off - 8 times total (4 mins)!
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Notes:
- These workouts should be done on alternate days, so you do workout 1 on Monday,
workout 2 on Tuesday, workout 1 on Wednesday, 2 on Thursday etc.
- Don’t skip the warmup! It may be boring but is critical for optimal movement skills
- in the main part of the workout, do the exercises in a circuit so first one set of 1A, then a
set of 1B, then 1C, then 1D, then repeat again with 1A, 1B, etc.
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