strength soccer

Week 1: Monday
Exercise Set 1 Weight Warm-Up Circuit Squat (AAC) /5 Squat (HBH) /5 Spiderman /6 Static Lateral Lunge (AAC) /5 Static Lateral Lunge (HBH) /5 Superset Back Squat (Half Squat) /10 Split Squat Pushers /6 Four-Way SA Split Stance Cable Pulls /8 Superset DB High Pulls /8 SS Alternating DB Push Press Matrix /4 Ground Matrix /5 Superset Four-Way Lateral MB Hip Throws /8 Four-Way Anterior MB Shot Put Throws /8 Set 2 /5 /5 /6 /5 /5 /10 /6 /8 /8 /4 /5 /8 /8 /10 /6 /8 /8 /4 /5 /8 /8 Weight Set 3 Weight

Week 1: Wednesday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Inchworm Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Front Squat or DB Front Squat Over Head Sumo Walk Push-Up Airplanes Superset Three-Way Golf Squats Balance Reach Step Downs Horizontal Pull-Ups (to fatigue) Superset Four-Way Anterior MB Hip Throws Four-Way Lateral MB Shot Put Throws Set 1 /5 /5 /6 /5 /5 /8 /10 /20 /5 /4 TF= /8 /8 TF= /8 /8 Weight Set 2 /5 /5 /6 /5 /5 /8 /10 /20 /5 /4 TF= /8 /8 /8 /10 /20 /5 /4 Weight Set 3 Weight

Notes: Full recovery between each superset // AAC = Arms Across Chest // HBH = Hands Behind Head // SA = Single Arm // DB = Dumbbell

strength soccer
Week 1: Friday
Exercise Dynamic Warm-Up Warm-Up Circuit Squat (AAC) Squat (HBH) Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Forward Box Jumps Forward Broad Jumps Superset Lateral Box Jumps Lateral Broad Jumps Superset Two-Way Step-Ups Skater Hops Cool Down Dynamic Cool Down Cool Down Stretch
* Full recovery between each superset

Set 1 15 min /5 /5 /5 /5 /6 /6 /5 /6 /8 /8 15 min 15 min

Weight

Set 2

Weight

Set 3

Weight

/5 /5 /5 /5 /6 /6 /5 /6 /8 /8 /6 /6 /5 /6 /8 /8

strength soccer
Week 2: Monday
Exercise Set 1 Weight Warm-Up Circuit Squat (AAC) /5 Squat (HBH) /5 Spiderman /6 Static Lateral Lunge (AAC) /5 Static Lateral Lunge (HBH) /5 Superset Back Squat /10 Split Squat Pushers /6 Four-Way SA Split Stance Cable Pulls /8 Superset DB High Pulls /8 SS Alternating DB Push Press Matrix /4 Ground Matrix /5 Superset Four-Way Lateral MB Hip Throws /8 Four-Way Anterior MB Shot Put Throws /8
* Full recovery between each superset

Set 2 /5 /5 /6 /5 /5 /10 /6 /8 /8 /4 /5 /8 /8

Weight

Set 3

Weight

/10 /6 /8 /8 /4 /5 /8 /8

Week 2: Wednesday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Inchworm Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Front Squat or DB Front Squat Over Head Sumo Walk Push-Up Airplanes Superset Three-Way Golf Squats Balance Reach Step Downs Horizontal Pull-Ups (to fatigue) Superset Four-Way Anterior MB Hip Throws Four-Way Lateral MB Shot Put Throws Set 1 /5 /5 /6 /5 /5 /8 /10 /20 /5 /4 TF= /8 /8 TF= /8 /8 Weight Set 2 /5 /5 /6 /5 /5 /8 /10 /20 /5 /4 TF= /8 /8 /8 /10 /20 /5 /4 Weight Set 3 Weight

strength soccer
Week 2: Friday
Exercise Dynamic Warm-Up Warm-Up Circuit Squat AAC/Squat HBH Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset *use 18 box Forward Box Jumps Forward Broad Jumps Superset *use 18 box Lateral Box Jumps Lateral Broad Jumps Superset *use 12 box Two-Way Step-Ups Skater Hops Cool Down Dynamic Cool Down Cool Down Stretch
* Full recovery between each superset

Set 1 15 min /5 /5 /5 /6 /6 /5 /6 /8 /8 15 min 15 min

Weight

Set 2

Weight

Set 3

Weight

/5 /5 /5 /6 /6 /5 /6 /8 /8 /6 /6 /5 /6 /8 /8

strength soccer
Week 3: Monday
Exercise Set 1 Weight Warm-Up Circuit Squat (AAC) /5 Squat (HBH) /5 Spiderman /6 Static Lateral Lunge (AAC) /5 Static Lateral Lunge (HBH) /5 Superset Back Squat /10 Split Squat Pushers /6 Four-Way SA Split Stance Cable Pulls /8 Superset DB High Pulls /8 SS Alternating DB Push Press Matrix /4 Ground Matrix /5 Superset Four-Way Lateral MB Hip Throws /8 Four-Way Anterior MB Shot Put Throws /8
* Full recovery between each superset

Set 2 /5 /5 /6 /5 /5 /10 /6 /8 /8 /4 /5 /8 /8

Weight

Set 3

Weight

/10 /6 /8 /8 /4 /5 /8 /8

Week 3: Wednesday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Inchworm Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Front Squat or DB Front Squat Over Head Sumo Walk Push-Up Airplanes Superset Three-Way Golf Squats Balance Reach Step Downs Horizontal Pull-Ups [to fatigue] Superset Four-Way Anterior MB Hip Throws Four-Way Lateral MB Shot Put Throws Set 1 /5 /5 /6 /5 /5 /8 /10 /20 /5 /4 TF= /8 /8 TF= /8 /8 Weight Set 2 /5 /5 /6 /5 /5 /8 /10 /20 /5 /4 TF= /8 /8 /8 /10 /20 /5 /4 Weight Set 3 Weight

strength soccer
Week 3: Friday
Exercise Dynamic Warm-Up Warm-Up Circuit Squat (AAC) Squat (HBH) Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Forward Box Jumps Forward Broad Jumps Superset Lateral Box Jumps Lateral Broad Jumps Superset Two-Way Step-Ups Skater Hops Cool Down Dynamic Cool Down Cool Down Stretch
* Full recovery between each superset

Set 1 15 min /5 /5 /5 /5 /6 /6 /5 /6 /8 /8 15 min 15 min

Weight

Set 2

Weight

Set 3

Weight

/5 /5 /5 /5 /6 /6 /5 /6 /8 /8 /6 /6 /5 /6 /8 /8

strength soccer
Week 4: Monday
Exercise Set 1 Weight Warm-Up Circuit Squat (AAC) /5 Squat (HBH) /5 Spiderman /6 Static Lateral Lunge (AAC) /5 Static Lateral Lunge (HBH) /5 Superset SL Squat Reach /4 Lunge and Throw /6 Four-Way SS Lateral Cable X-Chop /6 Superset DB High Pulls /6 SL DB Push Press Matrix /4 Ground Matrix /5 Superset Four-Way Lateral MB Hip Throws /10 Four-Way Anterior MB Shot Put Throws /10
* Full recovery between each superset

Set 2 /5 /5 /6 /5 /5 /4 /6 /6 /6 /4 /5 /10 /10

Weight

Set 3

Weight

/4 /6 /6 /6 /4 /5 /10 /10

Week 4: Wednesday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Spiderman Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset DB Clean and Press Lateral Lunge X-Chop Push-Up Pulls Superset Three-Way Golf Squats OH Balance Reach Step Downs Horizontal Pull-Ups [to fatigue] Superset Four-Way Anterior MB Hip Throws Four-Way Lateral MB Shot Put Throws Set 1 /5 /5 /6 /5 /5 /8 /8 /20 /5 /4 TF= /8 /8 TF= /8 /8 Weight Set 2 /5 /5 /6 /5 /5 /8 /8 /20 /5 /4 TF= /8 /8 /8 /8 /20 /5 /4 Weight Set 3 Weight

strength soccer
Week 4: Friday
Exercise Dynamic Warm-Up Warm-Up Circuit Squat (AAC) Squat (HBH) Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Tuck Jumps Forward Broad Jumps Lateral Broad Jumps Lateral Split Squat Jumps Superset Skater Hops Cross Over Skater Hop Superset Medial Hop and Stop Lateral Hop and Stop Cool Down Dynamic Cool Down Cool Down Stretch
* Full recovery between each superset

Set 1 15 min /5 /5 /5 /5 /5 /6 /4 /6 /5 /5 /5 /5 15 min 15 min

Weight

Set 2

Weight

Set 3

Weight

/5 /5 /5 /5 /5 /6 /4 /6 /5 /5 /5 /5 /5 /6 /4 /6 /5 /5 /5 /5

strength soccer
Week 5: Monday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Spiderman Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset SL Squat Reach Lunge and Throw Four-Way SS Lateral Cable X-Chop Superset DB High Pulls SL DB Push Press Matrix Ground Matrix Superset Four-Way Lateral MB Hip Throws Four-Way Anterior MB Shot Put Throws
* Full recovery between each superset

Set 1 /5 /5 /6 /5 /5 /4 /6 /6 /6 /4 /5 /10 /10

Weight

Set 2 /5 /5 /6 /5 /5 /4 /6 /6 /6 /4 /5 /10 /10

Weight

Set 3

Weight

/4 /6 /6 /6 /4 /5 /10 /10

Week 5: Wednesday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Spiderman Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset DB Clean and Press Lateral Lunge X-Chop Push-Up Pulls Superset Three-Way Golf Squats OH Balance Reach Step Downs Horizontal Pull-Ups or Pull-Ups [to fatigue] Superset Four-Way Anterior MB Hip Throws Four-Way Lateral MB Shot Put Throws Set 1 /5 /5 /6 /5 /5 /8 /8 /20 /5 /4 TF= /8 /8 TF= /8 /8 Weight Set 2 /5 /5 /6 /5 /5 /8 /8 /20 /5 /4 TF= /8 /8 /8 /8 /20 /5 /4 Weight Set 3 Weight

strength soccer
Week 5: Friday
Exercise Dynamic Warm-Up Warm-Up Circuit Squat (AAC) Squat (HBH) Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Tuck Jumps Forward Broad Jumps Lateral Broad Jumps Lateral Split Squat Jumps Superset Skater Hops Cross Over Skater Hop Superset Medial Hop and Stop Lateral Hop and Stop Cool Down Dynamic Cool Down Cool Down Stretch
* Full recovery between each superset

Set 1 15 min /5 /5 /5 /5 /5 /6 /4 /6 /5 /5 /5 /5 15 min 15 min

Weight

Set 2

Weight

Set 3

Weight

/5 /5 /5 /5 /5 /6 /4 /6 /5 /5 /5 /5 /5 /6 /4 /6 /5 /5 /5 /5

strength soccer
Week 6: Monday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Spiderman Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset SL Squat Reach Lunge and Throw Four-Way SS Lateral Cable X-Chop Superset DB High Pulls SL DB Push Press Matrix Ground Matrix Superset Four-Way Lateral MB Hip Throws Four-Way Anterior MB Shot Put Throws
* Full recovery between each superset

Set 1 /5 /5 /6 /5 /5 /4 /6 /6 /6 /4 /5 /10 /10

Weight

Set 2 /5 /5 /6 /5 /5 /4 /6 /6 /6 /4 /5 /10 /10

Weight

Set 3

Weight

/4 /6 /6 /6 /4 /5 /10 /10

Week 6: Wednesday
Exercise Warm-Up Circuit Squat (AAC) Squat (HBH) Spiderman Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset DB Clean and Press Lateral Lunge X-Chop Push-Up Pulls Superset Three-Way Golf Squats OH Balance Reach Step Downs Horizontal Pull-Ups or Pull-Ups [to fatigue] Superset Four-Way Anterior MB Hip Throws Four-Way Lateral MB Shot Put Throws Set 1 /5 /5 /6 /5 /5 /8 /8 /20 /5 /4 TF= /8 /8 TF= /8 /8 Weight Set 2 /5 /5 /6 /5 /5 /8 /8 /20 /5 /4 TF= /8 /8 /8 /8 /20 /5 /4 Weight Set 3 Weight

strength soccer
Week 6: Friday
Exercise Dynamic Warm-Up Warm-Up Circuit Squat (AAC) Squat (HBH) Static Lateral Lunge (AAC) Static Lateral Lunge (HBH) Superset Tuck Jumps Forward Broad Jumps Lateral Broad Jumps Lateral Split Squat Jumps Superset Skater Hops Cross Over Skater Hop Superset Medial Hop and Stop Lateral Hop and Stop Cool Down Dynamic Cool Down Cool Down Stretch
* Full recovery between each superset

Set 1 15 min /5 /5 /5 /5 /5 /6 /4 /6 /5 /5 /5 /5 15 min 15 min

Weight

Set 2

Weight

Set 3

Weight

/5 /5 /5 /5 /6 /6 /4 /6 /5 /5 /5 /5 /6 /6 /4 /6 /5 /5 /5 /5