⭐☢️Six-Week Xplosiveness Training Program ⚽
Here’s a six-week explosiveness training program designed specifically for a
soccer player, focusing on Olympic lifts, plyometrics, and strength lifts with
speed intent. Each week is structured with three training sessions, allowing
for recovery days in between.
### Week 1
**Day 1: Olympic Lifts & Plyometrics**
- **Warm-up**: Dynamic stretches (20 min)
- **Power Cleans**: 4 sets x 3 reps (focus on speed and form)
- **Box Jumps**: 4 sets x 5 reps
- **Hang Snatch**: 4 sets x 3 reps
- **Depth Jumps**: 3 sets x 5 reps
- **Core Work**: Plank holds (3 sets x 30 sec)
**Day 2: Strength Lifts**
- **Warm-up**: Dynamic stretches (20 min)
- **Front Squats**: 4 sets x 6 reps
- **Bench Press**: 4 sets x 6 reps
- **Deadlifts**: 4 sets x 5 reps (explosive movement)
- **Single-Leg RDL**: 3 sets x 8 reps each leg
**Day 3: Speed & Agility**
- **Warm-up**: Dynamic stretches (20 min)
- **Sprints**: 5 x 40 yards with full recovery
- **Lateral Bounds**: 4 sets x 5 reps each side
- **Cone Drills**: 3 sets (T-drill, L-drill)
- **Agility Ladder**: 3 sets through various patterns
### Week 2
**Day 1: Olympic Lifts & Plyometrics**
- **Warm-up**: Dynamic stretches (20 min)
- **Clean & Jerk**: 4 sets x 3 reps (focus on explosiveness)
- **Broad Jumps**: 4 sets x 4 reps
- **Power Snatch**: 4 sets x 3 reps
- **Single-Leg Box Jumps**: 3 sets x 5 reps each leg
- **Core Work**: Russian twists (3 sets x 15 reps)
**Day 2: Strength Lifts**
- **Warm-up**: Dynamic stretches (20 min)
- **Back Squats**: 4 sets x 5 reps
- **Incline Bench Press**: 4 sets x 6 reps
- **Romanian Deadlifts**: 4 sets x 6 reps
- **Step-ups**: 3 sets x 8 reps each leg
**Day 3: Speed & Agility**
- **Warm-up**: Dynamic stretches (20 min)
- **Flying Sprints**: 5 x 20 yards(max speed)
- **Bounding**: 4 sets x 5 each leg
- **Zig-Zag Runs**: 3 sets
- **Sprint-Stop-Start Drills**: 3 sets
### Week 3
**Day 1: Olympic Lifts & Plyometrics**
- **Warm-up**: Dynamic stretches (20 min)
- **Power Cleans**: 5 sets x 2 reps (increase load)
- **Tuck Jumps**: 4 sets x 5 reps
- **Clean Pulls**: 4 sets x 3 reps
- **Depth Jumps**: 3 sets x 6 reps
- **Core Work**: Hanging leg raises (3 sets x 10 reps)
**Day 2: Strength Lifts**
- **Warm-up**: Dynamic stretches (20 min)
- **Trap Bar Deadlifts**: 4 sets x 5 reps
- **Push Press**: 4 sets x 6 reps
- **Walking Lunges**: 3 sets x 10 reps each leg
- **Pull-ups or Lat Pulldowns**: 4 sets x 8 reps
**Day 3: Speed & Agility**
- **Warm-up**: Dynamic stretches (20 min)
- **Acceleration Sprints**: 5 x 20 yards
- **Single-Leg Hops**: 4 sets x 5 reps each leg
- **4-Corner Drill**: 3 sets
- **Box Drills**: 3 sets
### Week 4
(Progressively overload with weights, maintain plyometric volume)
### Week 5
(Continue to maintain intensity and refine technique; introduce variations in
lifts and drills)
### Week 6
(Deload week: decrease volume but maintain intensity, focus on form)
**Note:**
- Ensure adequate warm-up and cooldown for every session.
- Adjust weights according to the athlete’s ability and focus on form and
explosiveness.
- Rest periods between sets can range from 2-3 minutes for strength lifts and
1-2 minutes for Olympic lifts and plyometrics.
- Monitor progress and adapt the program as needed for the athlete’s
response.
Always consult a qualified strength and conditioning coach before starting a
new training program.
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