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This 10-Week Training Plan is specifically designed to get you in the shape of your life for your upcoming soccer season through a combination of power, strength, plyometric, speed, agility, cardio, ballwork and soccer conditioning exercises. 


This training plan features Postactivation Potentiation (PAP) training. This training method causes increased motor neuron enhancement which results in greater recruitment of fast twitch muscles fibers. Therefore, this builds explosive strength (power) which is needed for soccer.


This plan also features the French Contrast Method. This is a type of contrast training and uses the PAP effect to enhance power. However, it works in a slightly different way. Contrast training also uses a heavy compound set but is followed by submaximal drop sets/ assisted exercises.


This training plan has already been purchased by Collegiate Soccer Coaches in the USA to use for their teams in the NCAA and NJCAA. This plan is recommended for High School, College, Semi-Pro and Professional soccer players looking to take their performance to the next level.


Each individual workout should last approximately between 50-120 minutes.



  • 40 workouts (4x per week)
  • 2 Deload Weeks to prevent overtraining (8 workouts)
  • Soccer Specific Conditioning Exercises
  • Technical Soccer Ballwork Exercises
  • Diagrams of all Soccer Exercises
  • Upper Body / Lower Body Training Split
  • Power Exercises (PAP Training, French Contrast Method & Olympic Weightlifting)
  • Strength Exercises
  • Plyometric Exercises
  • Speed Exercises (Sprint Training)
  • Agility Exercises
  • Cardio Exercises
  • Core Exercises
  • Active Recovery & Injury Prevention
  • Warm-Ups
  • Cooldowns


On purchase, the training plan will be sent to your email address as a PDF file.

Pre-Season Soccer - 10-Week

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