Voxel
November 24, 2020, 7:20am
2
Soccer isn’t football but
Assuming a 20 weeks off-season…
Obviously this is just a blueprint. I DO NOT like to plan a program so far in advance because we can’t predict exactly how the body will progress. For example if we decide to spend on phase of 4 weeks to improve a specific capacity and after those 4 weeks the problem is not solved, then we have to change the plan and continue on with the phase.
A smart coach is the one who can make the best adjustments, not the one who can write down the best program.
This is o…
PHASE II - STRENGTH AND SIZE FOCUS I
DURATION: 4 to 6 weeks
TRAINING SPLIT:
Monday: Squat & quads
Tuesday: Vertical push & pull
Wednesday: OFF
Thursday: Deadlift & hips
Friday: OFF
Saturday: Horizontal push & pull
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A. Jump onto a box in front - 3-4 sets of 5 jumps
B. Jump squat (20% body weight) - 3-4 sets of 5 jumps
SECTION B - SIZE & STRENGTH
A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 re…
PHASE III - STRENGTH AND SIZE FOCUS II
DURATION: 4 to 6 weeks
Training split:
Monday: 1 whole-body lift + Vertical push/pull
Tuesday: Lower body
Wednesday: OFF
Thursday: 1 whole-body lift + horizontal push/pull
Friday: Arms
Saturday: Power circuit
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A1. Depth jumps - 3-4 sets of 5 reps
A2. Plyo push-up - 3-4 sets of 5 reps
A3. Medicine ball slam - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Power clean & push press - sets of 3 reps, s…
PHASE IV- POWER
DURATION: 4 to 6 weeks
Training split:
Monday: Lower body I
Tuesday: Upper body I
Wednesday: OFF
Thursday: Lower body II
Friday: OFF
Saturday: Upper body II
Sunday: OFF
MONDAY
A1. Jump on to a box in front - 5-7 sets of 5 reps
A2. Depth jumps for height (jump straight up)- 5-7 sets of 5 reps
A3. Jump squat (25% of bodyweight) - 5-7 sets of 5 reps
A4. Power clean from hang - 5-7 sets of 3 reps
A5. Front squat - 5-7 sets of 3 reps
Perform as a circuit with 60-75 se…
Might give you some ideas. Not a fan of Stronglifts. What position do you play? More muscle mass is more to run with so you might want to emphasise strength and explosive power moreso than hypertrophy work.
2 Likes