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Soccer Workout Plan
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Soccer Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Improve Cardio
  • Get Ripped
  • Get Toned
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2 ratings
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Soccer Lower Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 02:30
3 30 02:30
3 12 01:00
Squat   Video icon
3 6 02:30
3 6 02:30
3 6 02:30
3 12 01:00
2 10 01:00
Sprint   Video icon
3 10 01:00

Notes:

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

Soccer Upper Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 02:30
3 6 02:30
3 15 01:00
3 15 01:00
3 6 02:30
3 8 02:30
Burpee   Video icon
3 10 01:00
3 6 02:30

Notes:

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

Soccer Cardio & Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
Sprint   Video icon
3 10 01:00
Running   Video icon
4.00 miles -- None
3 25 01:00
3 25 01:00

Notes:

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Cool down by stretching.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Traps blue Forearms blue Quads blue Calves blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Hamstrings blue Shoulders blue Abs blue Groin blue Hamstrings orange Quads orange Groin orange Calves orange
1 Review
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    about 3 years ago #

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