Soccer Strength and Conditioning Programs

Players! Time To get Ready. Get a leg up on the competition by being the strongest, fastest, most agile player on the field. That athlete happens in the off-season!

Soccer

The sport of Soccer requires the combination of muscular endurance, strength and the ability to generate explosive sprinting power over and over again. Developing these physical attributes will always be positive no matter what sport one competes in. However, because of the aerobic challenges of playing soccer these physical qualities are even more important. Engaging in a resistance training program like the Competitive Soccer Program will maximize these physical attributes as well as the intangibles of injury prevention and proper body positioning when competiting against an opponent for offensive and defensive ball control. The Soccer Fitness program will also help in the development of these physical attributes, but it focuses primarily on fitness rather than a high level performance!

The Soccer Programs begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, transition from this muscular endurance base into a strength and power focus by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Soccer Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best.

Select a Program

Competitive Soccer Program View a Sample Workout of one of our Programs

Soccer Fitness Program View a Sample Workout of one of our Programs

Are you the next World Cup Star?

Do you have what it takes to be an elite Soccer player? Get to work!

Our Soccer conditioning programs are live and ready to be customized to you. 

Soccer is one of those sports where there litterally is no offseason, so smart training has to take place year round.

Train the right way off the field so that you can have a bigger impact on it. The future is bright and the possibilities are practically endless for the best conditioned athletes. Lets Go!

-Nate

Soccer

The sport of Soccer requires the combination of muscular endurance, strength and the ability to generate explosive sprinting power over and over again. Developing these physical attributes will always be positive no matter what sport one competes in. However, because of the aerobic challenges of playing soccer these physical qualities are even more important. Engaging in a resistance training program like the Competitive Soccer Program will maximize these physical attributes as well as the intangibles of injury prevention and proper body positioning when competiting against an opponent for offensive and defensive ball control. The Soccer Fitness program will also help in the development of these physical attributes, but it focuses primarily on fitness rather than a high level performance!

The Soccer Programs begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, transition from this muscular endurance base into a strength and power focus by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Soccer Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best.

Select a Program

3 Day Competitive Soccer Program View a Sample Workout of this Program below

3 Day Soccer Fitness Program

Week 1 - Day 3 (Saturday) of 3 Day Competitive Soccer Program	Week Difficulty:Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Hang Snatch High Pull	5 reps @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 4 reps @ 240 lbs, 3 reps @ 225 lbs
	3	Video Bench Press	15 reps @ 230 lbs, 15 reps @ 230 lbs
	4	Video Dumbbell Incline Bench Press (45 Degree)	15 reps @ 70 lbs, 12 reps @ 70 lbs
	5	Video Dumbbell Seated External Rotation	10 reps @ 24 lbs, 10 reps @ 24 lbs
	6	Video Static Squat Jumps	12 reps, 8 reps, 8 reps
	7	Video Lat Pulldown Wide Grip Front	10 reps @ 175 lbs, 10 reps @ 175 lb

Get Your Program Now! Click Here and Sign Up For US Sports Online Strength and Conditioning With 7 Day Free Trial

Goooooooooaaaaaallll! 2

Hi Nate Here. 

When I sent this last week the demand was off the chain from players of all ages, their parents and coaches. So by popular demand, here is a sample of our Soccer Conditioning Programs:

Soccer

                                                                             
The sport of Soccer requires the combination of muscular endurance, strength and the ability to generate explosive sprinting power over and over again. Developing these physical attributes will always be positive no matter what sport one competes in. However, because of the aerobic challenges of playing soccer these physical qualities are even more important. Engaging in a resistance training program like the Competitive Soccer Program will maximize these physical attributes as well as the intangibles of injury prevention and proper body positioning when competing against an opponent for offensive and defensive ball control. The Soccer Fitness program will also help in the development of these physical attributes, but it focuses primarily on fitness rather than a high level performance!

The Soccer Programs begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, transition from this muscular endurance base into a strength and power focus by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Soccer Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best.

Select a Program

3 Day Competitive Soccer Program View a Sample Workout of this Program Below*

3 Day Soccer Fitness Program

Week 1 - Day 1 (Tuesday) of 3 Day Competitive Soccer Program	Week Difficulty:Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	12 reps, 12 reps
	3	Video Power Clean	5 reps @ 215 lbs, 4 reps @ 255 lbs, 3 reps @ 300 lbs, 4 reps @ 340 lbs, 6 reps @ 320 lbs, 5 reps @ 280 lbs
	4	Video Lat Pulldown Close Grip Front	10 reps @ 160 lbs, 10 reps @ 160 lbs
	5	Video Barbell Shrug	12 reps @ 250 lbs, 8 reps @ 290 lbs, 8 reps @ 270 lbs
	6	Video Dumbbell Lateral Raise	15 reps @ 32 lbs, 10 reps @ 29 lbs
	7	Video Dumbbell Rear Lateral Raise	15 reps @ 25 lbs, 10 reps @ 23 lbs
	8	Video Alternate Leg Bounding (Speed Skaters)	8 seconds, 6 seconds, 6 seconds
	9	Video Static Squat Jumps	6 reps, 4 reps
	10	Video Front to Back Double Leg Cone Hops	8 seconds, 6 seconds

*Please consult a physician before attempting any fitness program

Nathan Lewis CSCS US Sports Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

For more information about my background fee structure and how to get started, go to US Sports Strength and Conditioning Just fill out the brief contact form to get started.

Personal Trainers: Train More Clients, Make More, Have More Freedom

Goooooaaaaaallll!

Sorry, couldn't help it with the World Cup only a few weeks away.
 Now you can train like the pro and elite level Soccer (Futbol) players and dominate on the field.

Soccer

                                                                             
The sport of Soccer requires the combination of muscular endurance, strength and the ability to generate explosive sprinting power over and over again. Developing these physical attributes will always be positive no matter what sport one competes in. However, because of the aerobic challenges of playing soccer these physical qualities are even more important. Engaging in a resistance training program like the Competitive Soccer Program will maximize these physical attributes as well as the intangibles of injury prevention and proper body positioning when competiting against an opponent for offensive and defensive ball control. The Soccer Fitness program will also help in the development of these physical attributes, but it focuses primarily on fitness rather than a high level performance!

The Soccer Programs begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, transition from this muscular endurance base into a strength and power focus by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Soccer Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best.

Select a Program

3 Day Competitive Soccer Program View a Sample Workout of this Program Below*

3 Day Soccer Fitness Program

Week 1 - Day 1 (Tuesday) of 3 Day Competitive Soccer Program	Week Difficulty:Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	12 reps, 12 reps
	3	Video Power Clean	5 reps @ 215 lbs, 4 reps @ 255 lbs, 3 reps @ 300 lbs, 4 reps @ 340 lbs, 6 reps @ 320 lbs, 5 reps @ 280 lbs
	4	Video Lat Pulldown Close Grip Front	10 reps @ 160 lbs, 10 reps @ 160 lbs
	5	Video Barbell Shrug	12 reps @ 250 lbs, 8 reps @ 290 lbs, 8 reps @ 270 lbs
	6	Video Dumbbell Lateral Raise	15 reps @ 32 lbs, 10 reps @ 29 lbs
	7	Video Dumbbell Rear Lateral Raise	15 reps @ 25 lbs, 10 reps @ 23 lbs
	8	Video Alternate Leg Bounding (Speed Skaters)	8 seconds, 6 seconds, 6 seconds
	9	Video Static Squat Jumps	6 reps, 4 reps
	10	Video Front to Back Double Leg Cone Hops	8 seconds, 6 seconds

*Please consult a physician before attempting any fitness program

Nathan Lewis CSCS US Sports Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

For more information about my background fee structure and how to get started, go to US Sports Strength and Conditioning Just fill out the brief contact form to get started.

Personal Trainers: Train More Clients, Make More, Have More Freedom