Girls Soccer Preseason Peak is the third 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.
Girls Soccer Preseason Peak builds on the strength, endurance, and repeat sprint ability established by Girls Soccer Base and Girls Soccer Build.
Girls Soccer Preseason Peak is designed to be completed directly before the soccer season begins. Week 7 in the plan is an unload/taper week to ensure the athlete is fully rested going into the first official practice.
Research has shown that soccer has three primary fitness demands: Endurance, Repeat Sprint Ability, and strength. Prep Strength’s Girls Soccer Plans focus on each fitness attribute in a direct and progressive manner.
Girls Soccer Preseason Peak’s endurance work trains speed-over-ground running endurance based on a 6-mile run assessment and follow-on 2-mile repeats scaled to the individual athlete. Athletes re-assess the 6 mile run mid-cycle and at the end of the 7 weeks.
Girls Soccer Preseason Peak’s strength work deploys classic barbell and dumbbell exercises to train strength upper and lower body including front squats, bench press, hang squat clean, walking lunges and thrusters. The Chassis Integrity strength (core) work deploys both dumbbell/kettlebell exercises, barbell exercises and body weight exercises.
Repeat Sprint Ability
Girls Soccer Preseason Peak 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.
- Monday – 6-Mile Run Assessment or 2-Mile Repeats
- Tuesday – Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Wednesday – Aerobic Speed over Ground Work based on 2-Mile Repeats
- Thursday – Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Friday – Small Side Soccer Game or Shuttle Sprint Intervals (coach’s choice)
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar.
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: firstname.lastname@example.org
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.