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Soccer Workout Plan
Start Plan (PRO)

Soccer Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Improve Cardio
  • Get Ripped
  • Get Toned
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2 ratings
A.C.E. Certified
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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 Groin blue Calves blue Glutes blue Hamstrings blue Lowerback blue Hipflexors blue Traps blue Forearms blue Quads blue Middleback blue Shoulders blue Abs blue Quads orange Hamstrings orange Groin orange Calves orange
1 Review
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    about 3 years ago #

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