Soccer Training program for college and pro players
The program we propose is a year-round training presented by figure 1. Since our suggestion is to use it only as a guideline, you should adapt it to your specific conditions, equipment availability, as well as according to own training potential. The proposed exercises are as sport-specific as possible, except for the Anatomical Adaptation (AA) phase, where the intend is to activate as many muscle groups as possible. However, during the Maximum Strength (MxS) and Power (P) phases, exercises are addressing to the prime movers, or the main muscle groups used in your sport. Therefore, if you’ll like to change an exercise make sure that the new exercise is addressing to the same muscle groups as the one you’ll replace.
In suggesting the program presented bellow, we are assuming that you have a good training background, that in the past years you have trained most of the dominant abilities needed in your sport, such as: strength, power, maximum speed, agility drills, and Lactic Acid (LA) and Aerobic (O2) endurance
For maximum efficiency our suggested program is presented in a form of charts, easy to read and apply. Please also observe that AA, MxS and P are presented separately. Speed and agility/quickness are also presented in a separate chart.. Similar combination is made for Aerobic (O2), and Lactic Acid (LA) endurance.
Finally, the training program is presented per week, as indicated in the top of each chart. For best training adaptation same program (i.e. AA-type of strength) is repeated every day it is indicated in the Outline of the weekly program.
Select Microcycle: