In-Season Soccer Training Program

August 10, 2012 | Conor Doherty

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Soccer is an incredibly physical game, and it takes a toll on your body during the season. To stay healthy and improve your game mid-season, you need to regularly perform an in-season training program.

You're already practicing every day, and you probably have one or two game per week, so working out might be the last thing you want to do. However, if you fail to work out, you will quickly lose strength and power. If your opponents are training, they will be prepped for the big game while you struggle to perform your best. Plus, decreased strength will put you at greater risk for injury.

The goal of an in-season strength training program is to gain a little strength while maintaining all of your other physical attributes, like speed and endurance. You should work out no more than two days per week so that you don't completely wear yourself down.

Below is an in-season soccer training program that will help you stay in great shape during your season. The workouts focus on exercises that target multiple muscle groups to maximize time in the weight room and avoid putting too much stress on the body.

Day 1

1) Squat - 3x10
2A) Kettlebell Swings - 3x10
2B) Dumbbell Lunges - 3x10
3A) Dumbbell Bench Press - 3x10
3B) Wide-Grip Lat Pulldowns - 3x10
4) Plank - 3x30 seconds

Day 2

1) Bench Press - 3x10
2A) Barbell Lunges - 3x10
2B) Dumbbell Calf Raises - 3x10
3A) Weighted Dips - 3x10
3B) Weighted Chin-Ups - 3x10
4) Hanging Leg Raises - 3x10

*Perform A and B exercises in superset fashion

Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
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