Girls’ Soccer Base is the first plan in our packet of plans for Girls’ Soccer Strength and Conditioning.
This is a 7-week, 5 Day/week sport-specifically designed to increase female soccer player’s strength, endurance, and repeat sprint ability. This multi-modal training plan trains these fitness attributes concurrently.
Week 7 in the plan is an unload/taper week, so this can be followed directly by Girls Soccer Build.
Endurance
Girls’ Soccer Base’s endurance work trains speed-over-ground running endurance based on a 1.5-mile run assessment and follow-on 800m repeats scaled to the individual athlete. Athletes re-assess the 1.5 mile run mid-cycle and at the end of the 7 weeks. The plan also trains endurance aerobic base with easy-paced 2 to 4 mile easy paced runs.
Strength
Girls Soccer Base’s strength work is bodyweight only and includes lower body, upper body and core strength exercises and programming. Bodyweight strength is trained via an assessment and follow on progressions. In this way the strength work automatically “scales” to the incoming fitness of the individual athlete. The plan also includes a mid-cycle assessment – which ensures individual athletes are continually pushed. The final week includes a final assessment to assess progress over the full 7 weeks.
Repeat Sprint Ability
Girls Soccer Base deploys interval-based shuttle sprint work, and Small Side Soccer Games (SSG) to train repeat sprint ability. The Small Side Soccer Games prescribes sides of 4 players, a 25m x 30m field, no goalies, and ball touch restrictions.
Weekly Schedule
- Monday – 1.5 Mile Run Assessment or 800m Repeats
- Tuesday – Bodyweight Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Wednesday – Aerobic Base Run (2-4 miles, easy pace)
- Thursday – Bodyweight Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Friday – Small Side Soccer Game or Half Gassers (coach’s choice)
Required Equipment
This is a limited equipment training plan with the only equipment requirement being dumbbells and/or kettlebells. Also required is a stopwatch with a countdown interval timer – smartphone will work.
Common Questions
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
How long do the sessions last?
Training sessions are designed to last 60 minutes
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
Disclaimer
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
This is a limited equipment training plan with the only equipment requirement being dumbbells and/or kettlebells. Also required is a stopwatch with a countdown interval timer - smartphone will work.
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Endurance Assessment
Warm Up:
4 Rounds
10x Squats
Run 50m
Training:
(1) Run 1.5 Miles for Time
RECORD FINISH TIME
(2) 2 Rounds
******************************
TUESDAY
SESSION 2
Obj: Strength Assessment, Work Capacity
Warm Up:
3 Rounds
Training:
(1) Max Hand Release Push Ups in 60 Seconds
*** Rest 2-3 Minutes
(2) Max In-Place Lunges in 90 Seconds
*** Rest 2-3 Minutes
(3) Max Rep Sit Ups in 90 Seconds
*** Rest 2-3 Minutes
(4) Max Rep Horizontal Pull Up (no time limit)
*** Rest 2-3 Minutes
(5) Max Rep Squats in 90 Seconds
*** Rest 2-3 Minutes
(6) Max Rep Face Down Back Extensions in 60 Seconds
RECORD YOUR SCORES
(7) 10 Rounds
Suicide Sprint ever 30 Seconds
(8) 2 Rounds
******************************
WEDNESDAY
SESSION 3
Obj: Endurance Aerobic Base
Warm Up:
2 Rounds
10x Squats
8x Sit Ups
Run 100m
Training:
(1) Run 2 Miles at an Easy Pace
“Easy” = you can speak in full sentences
(2) 2 Rounds
******************************
THURSDAY
SESSION 4
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
Training:
(1) 5 Round Grind ….
30% Max Rep Hand Release Push Ups
30% Max Rep In-Place Lunges
30% Max Rep Sit Ups
“Grind” - Work steadily but not frantically through these exercises and reps for 5 rounds
(2) 5 Round Grind …
30% Max Rep Horizontal Pull Up
30% Max Rep Squats
30% Max Rep Face Down Back Extension
“Grind” - Work steadily but not frantically through these exercises and reps for 5 rounds
(3) 10 Rounds
Suicide Sprint every 30 Seconds
(4) 2 Rounds
Comments:
Use SESSION 2’s assessment numbers to calculate reps for Part (1) today. Example …. these were the max rep numbers from SESSION 2:
Hand Release Push Ups = 24
In-Place Lunges = 48
Sit Ups = 36
24 x .3 = 7.2 or 8 (round up)
48 x .3 = 14.4 or 15 (round up)
36 x .3 = 10.8 or 11 (round up)
For Part (1) you would complete …
5 Round Grind ….
8x Hand Release Push Ups
15x In-Place Lunges
11x Sit Ups
******************************
FRIDAY
SESSION 5
Obj: Repeat Sprint Ability
Warm Up:
2 Rounds
10x Squats
8x Sit Ups
Run 100m
Training:
(1) 3 Rounds
4 Minute Small Side Soccer Game (SSG)
4 Minutes Rest
SSG = 4 members per side, No Goalie, 5x Ball Touches only before a pass, 25m x 30m Field
OR ……
(1) 4 Rounds
Half Gasser every 1:00
**** Rest 4 Minutes
(2) 4 Rounds
Half Gasser every 1:00
**** Rest 4 Minutes
(3) 4 Rounds
Half Gasser every 1:00
**** Rest 4 Minutes
(4) 4 Rounds
Half Gasser every 1:00
(5) 2 Rounds
Comments:
Coach’s choice today, but weather/space allows, choose the Small Sided Soccer Game over the Half Gassers.
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
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MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
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6) Programming Breadth
MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
- Rob Shaul, Founder
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Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
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You can log in through our →Website or Mobile App →IOS and Android.
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What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?
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You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com