Soccer Workouts (CS)

advanced level

This phase of training focuses on maximum speed strength development throughout entire range of motion. This phase of training should only be implemented by the individuals with adequate stabilization strength and eccentric strength. This phase of core training is designed to improve the rate of force production REPS: 1-5 SETS: 4-6 INTENSITY: 30-45% of maximum or up to 10% of bodyweight. TEMPO: Explosive (As fast as possible) REST: 3-5 minutes Cardio is optional in this phase of training

Week 1

Day 1

This daily workout contains 19 exercises, you'll be doing the following exercises:

	Prisoner squat Sets: 3 Reps: 10
	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Tuck jumps Sets: 3 Reps: 10
	Barbell back squat Sets: 3 Reps: 5
	Standing medicine ball trunk flexion and extension Sets: 3 Reps: 10
	Figure 8 exercise medicine ball Sets: 3 Reps: 10
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Dumbbell push ups with rotation Sets: 3 Reps: 10
	Kneeling psoas stretch Sets: 2 Reps: 10
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Medicine ball rotational chest pass Sets: 3 Reps: 5
	Standing dumbbell shoulder press Sets: 3 Reps: 5
	Decline barbell bench press Sets: 3 Reps: 10
	Medicine ball pullover on stability ball Sets: 3 Reps: 10
	Kneeling floor latissimus dorsi stretch Sets: 3 Reps: 10
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	The climber pull-up (climber's chin up) Sets: 3 Reps: 5
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 19 exercises, you'll be doing the following exercises:

	Prisoner squat Sets: 3 Reps: 10
	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Tuck jumps Sets: 3 Reps: 10
	Barbell back squat Sets: 3 Reps: 5
	Standing medicine ball trunk flexion and extension Sets: 3 Reps: 10
	Figure 8 exercise medicine ball Sets: 3 Reps: 10
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Dumbbell push ups with rotation Sets: 3 Reps: 10
	Kneeling psoas stretch Sets: 2 Reps: 10
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Medicine ball rotational chest pass Sets: 3 Reps: 5
	Standing dumbbell shoulder press Sets: 3 Reps: 5
	Decline barbell bench press Sets: 3 Reps: 10
	Medicine ball pullover on stability ball Sets: 3 Reps: 10
	Kneeling floor latissimus dorsi stretch Sets: 3 Reps: 10
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	The climber pull-up (climber's chin up) Sets: 3 Reps: 5
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 19 exercises, you'll be doing the following exercises:

	Prisoner squat Sets: 3 Reps: 10
	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Tuck jumps Sets: 3 Reps: 10
	Barbell back squat Sets: 3 Reps: 5
	Standing medicine ball trunk flexion and extension Sets: 3 Reps: 10
	Figure 8 exercise medicine ball Sets: 3 Reps: 10
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Dumbbell push ups with rotation Sets: 3 Reps: 10
	Kneeling psoas stretch Sets: 2 Reps: 10
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Medicine ball rotational chest pass Sets: 3 Reps: 5
	Standing dumbbell shoulder press Sets: 3 Reps: 5
	Decline barbell bench press Sets: 3 Reps: 10
	Medicine ball pullover on stability ball Sets: 3 Reps: 10
	Kneeling floor latissimus dorsi stretch Sets: 3 Reps: 10
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	The climber pull-up (climber's chin up) Sets: 3 Reps: 5
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Soccer Workouts

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MJ Johnson

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