The Soccer In-Season Strength Training Plan consists of 18 total strength training sessions, each designed to last 30-40 minutes. The focus during the soccer season should be on technical practice and in-game conditioning.
The sessions in this training plan are designed to be completed at most 2-3 days/week during the season, at the beginning of practice, and are intended to maintain soccer athletes’ strength and chassis integrity built up during the pre season.
The emphasis of the training sessions in this plan is strength – 2 of every 3 sessions are strength-focused. Every third training sessions hammers chassis integrity (core strength).
All of the sessions in the plan are designed to be super efficient, and hammer the fitness intended as quickly as possible.
This plan deploys two type of strength circuits. The first type pairs two strength exercises together – either a lower and upper body strength exercise, or a total body and upper body strength exercise. These circuits include a stretch or mobility drill as “working rest” between strength sets.
The second type of strength circuit in this plan deploys MTI’s “Efficient Strength” progression which combines a total body, lower body, and two upper body strength exercises in the same circuit.
Every third session in this plan focuses on chassis integrity – MTI’s programming for functional, transferable core strength. Each Chassis Integrity circuit in the plan lasts 20 minutes, and combines a total body, anti-rotational, rotational and extension core exercise.
This plan does not assign days per week to the training sessions. We recommend the coach deploys 2-3 sessions/week In-Season, but no more. Cycle through the sessions in order as needed. It’s okay to repeat the sessions if your season extends beyond 9 weeks.
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar.
How long does a training session take?
Sessions are designed to last 30 – 40 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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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.
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.