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Off-Season Strenght & Conditioning for Soccer Players

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Welcome to the ultimate Off-Season Strength and Conditioning program for soccer players! Get ready to take your game to the next level with this 12-week exercise plan designed to maximize your strength, endurance, and overall performance on the field.

Workout InspirationBy Workout Inspiration
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Lower Body - A

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Full Squat

4 sets x 8 reps

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Romanian Deadlift

4 sets x 10 reps

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Dumbbell Walking Lunges

3 sets x 12 reps

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Lever Seated Calf Raise

3 sets x 15 reps

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Lower Body - B

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Deadlift

4 sets x 8 reps

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Sled 45┬░ Leg Press

4 sets x 10 reps

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Dumbbell Bulgarian Split Squat

6 sets x 8-12 reps

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Lever Standing Calf Raise

3 sets x 15 reps

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Upper Body - A

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Bench Press

4 sets x 8 reps

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Standing Military Press

3 sets x 10 reps

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Bent Over Row

3 sets x 8-12 reps

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Barbell Curl

3 sets x 10-15 reps

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Upper Body - B

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Incline Bench Press

4 sets x 8 reps

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Weighted Pull-Up

3 sets x 10 reps

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Lever Lying T-bar Row

3 sets x 12 reps

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Triceps Pushdown

3 sets x 12 reps

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Conditioning - A

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Run

1 sets

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Ladder Drills

3 sets

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Cone Drills

3 sets

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Shuttle Runs

3 sets

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Run

1 sets

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Kneeling Hip Flexor Stretch

6 sets

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Seated Single Leg Hamstring Stretch

6 sets

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Side Lunge Stretch

6 sets

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Conditioning - B

exercise
Run

7 sets

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Kneeling Hip Flexor Stretch

6 sets

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Side Lunge Stretch

6 sets

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Standing Hamstrings and Back Stretch

3 sets

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