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This 4-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 and ballwork 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.


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



  • 16 workouts (4x per week)
  • Upper / Lower Body Training Split
  • Power Exercises (PAP Training & Olympic Weightlifting)
  • Strength Exercises
  • Plyometric Exercises
  • Speed Exercises (Sprint Training)
  • Agility Exercises
  • Cardio Exercises
  • Core Exercises
  • Soccer Specific Exercises
  • Soccer Technical Ballwork Exercises
  • Diagrams of Soccer Exercises
  • Warm-Ups
  • Cooldowns


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

Pre-Season Soccer - 4-Week

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