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Soccer Fitness/Strength/Conditioning Training

by Balarama S.
11 athletes joined

Program Description

Improving soccer fitness

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2024 12:09
  • Last Edited
    Dec 18, 2024 05:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Box Jump
4 Sets
5 Reps
-
2
Standing Calf Raise
3 Sets
15 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
15 Reps
@6
5
Squat (Barbell)
3 Sets
6 Reps
@9
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
Day 2
1
Abs Crunch (Machine)
3 Sets
15 Reps
-
2
Med Ball Slam
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
7
Lat Pulldown
3 Sets
10 Reps
-
8
Barbell Row
3 Sets
10 Reps
-
Day 4
1
Plank
3 Sets
1 mins
-
2
Russian Twist
3 Sets
20 Reps
-
3
Hanging Leg Raise
3 Sets
12 Reps
-
4
Bicycle Crunch
3 Sets
20 Reps
-
Day 3
1
Double Leg Multi-Directional Pogo
3 Sets
5 Reps
-
2
Split Squat Jump
3 Sets
5 Reps
-
3
Kettlebell Swing
3 Sets
10 Reps
-
4
Jump Switch Lunge
3 Sets
5 Reps
-
5
Med Ball Slam
3 Sets
10 Reps
-
Day 5
1
Power Clean
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Barbell Row
3 Sets
10 Reps
-
6
Battle Ropes
3 Sets
0.5 mins
-
7
Hamstring Curl
3 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
15 Reps
-
9
Seated Calf Raise
3 Sets
15 Reps
-