☢️⚽Off-season Periodization
☐ Developing a detailed off-season classical or traditional
periodization strength and conditioning program for elite soccer
players requires an understanding of the specific physical
demands of soccer, the players' roles, and the components that
need to be addressed. Below is a comprehensive program divided
into phases, each with specific goals.
### Off-Season Strength and Conditioning Program for Elite
Soccer Players
#### Overview
- **Duration:** 12 weeks
- **Phases:**
1. **Preparation Phase (Weeks 1-4)**
2. **Hypertrophy Phase (Weeks 5-8)**
3. **Strength Phase (Weeks 9-10)**
4. **Power Phase (Weeks 11-12)**
---
### Phase 1: Preparation Phase (Weeks 1-4)
**Goal:** Build a strong foundation of fitness, focusing on
mobility, core stability, and general strength.
**Frequency:** 4 days per week
**Weekly Split:**
- **Day 1:** Upper Body + Core
- **Day 2:** Lower Body + Plyometrics
- **Day 3:** Conditioning + Flexibility
- **Day 4:** Total Body Strength + Agility
#### Sample Weekly Workouts:
**Day 1: Upper Body + Core**
- Warm-Up: Dynamic stretches (15 min)
- Bench Press: 4x8-10
- Bent-Over Row: 4x8-10
- Shoulder Press: 3x10-12
- Pull-Ups: 3x6-8
- Plank: 3x30-60 sec
- Russian Twists: 3x15-20
**Day 2: Lower Body + Plyometrics**
- Warm-Up: Dynamic stretches and mobility drills (15 min)
- Squats: 4x8-10
- Deadlifts: 4x6-8
- Lunges: 3x10 each leg
- Box Jumps: 3x6-8
- Depth Jumps: 3x5
- Stretching: 10 min
**Day 3: Conditioning + Flexibility**
- Agility Ladder Drills: 15 min
- Aerobic Conditioning: Continuous running (30-45 min)
- Flexibility Training: Static stretches focusing on major muscle
groups (20 min)
**Day 4: Total Body Strength + Agility**
- Warm-Up: General mobility drills (10 min)
- Kettlebell Swings: 3x10-12
- Medicine Ball Slams: 3x8-10
- Sprint Intervals: 5x30 seconds with 2-min rest
- Cone Drills for agility and quickness: 15 min
- Stretching: 15 min
---
### Phase 2: Hypertrophy Phase (Weeks 5-8)
**Goal:** Increase muscle size and strength.
**Frequency:** 5 days per week
**Weekly Split:**
- **Day 1:** Upper Body
- **Day 2:** Lower Body
- **Day 3:** Agility + Conditioning
- **Day 4:** Upper Body
- **Day 5:** Lower Body
#### Sample Weekly Workouts:
**Day 1: Upper Body**
- Incline Bench Press: 4x8-10
- One-Arm Dumbbell Row: 4x8-10
- Incline Dumbbell Flyes: 3x10-12
- Lateral Raises: 3x12-15
- Tricep Dips: 3x6-8
- Core Work: Med Ball Sit-Ups 3x15-20
**Day 2: Lower Body**
- Barbell Squats: 4x6-8
- Romanian Deadlifts: 4x8-10
- Leg Press: 3x10-12
- Calf Raises: 4x12-15
**Day 3: Agility + Conditioning**
- Sprints: Short distance (40-60 meters) repeated 10 times
- Agility Circuit: Cone drills and hurdles (30 minutes)
**Day 4: Upper Body (Different Emphasis)**
- Push-Ups (Weighted if possible): 4x max
- Face Pulls: 3x12-15
- Pull-Ups/Chin-Ups: 4x max
- Core Work: Hanging Leg Raises 3x10-12
**Day 5: Lower Body**
- Front Squats: 4x6-8
- Bulgarian Split Squats: 3x8-10 each leg
- Single-Leg Deadlifts: 3x8-10 each leg
- Plyometric Lunges: 3x20
---
### Phase 3: Strength Phase (Weeks 9-10)
**Goal:** Maximal strength.
**Frequency:** 4 days per week
**Weekly Split:**
- **Day 1:** Strength Upper Body
- **Day 2:** Strength Lower Body
- **Day 3:** Speed Work + Conditioning
- **Day 4:** Total Body Strength
#### Sample Weekly Workouts:
**Day 1: Strength Upper Body**
- Barbell Bench Press: 5x5
- Military Press: 5x5
- Weighted Pull-Ups: 5x5
- Bent Over Rows: 5x5
- Core Stability: Woodchoppers 3x12-15 each side
**Day 2: Strength Lower Body**
- Barbell Squats: 5x5
- Deadlifts (Sumo or Conventional): 5x5
- Box Squats: 4x5
- Core Work: Farmer’s Walks 3x30 sec
**Day 3: Speed Work + Conditioning**
- Sled Push/Pull: 4x20 meters
- Sprint Drills: 5x30m (focus on acceleration)
- 20 min Aerobic Conditioning: Continuous running or cycling
**Day 4: Total Body Strength**
- Power Cleans: 4x5
- Push Press: 4x5
- Box Jumps: 4x6
- Medicine Ball Throws: 4x8-10
---
### Phase 4: Power Phase (Weeks 11-12)
**Goal:** Translate strength into power and explosive
movements.
**Frequency:** 4 days per week
**Weekly Split:**
- **Day 1:** Olympic Lifts + Speed Endurance
- **Day 2:** Plyometrics + Strength Maintenance
- **Day 3:** Conditioning + Agility
- **Day 4:** Skill Specific + Recovery
#### Sample Weekly Workouts:
**Day 1: Olympic Lifts + Speed Endurance**
- Snatch: 5x3
- Clean and Jerk: 5x3
- Speed Work: 6x150m sprints (focus on speed endurance)
**Day 2: Plyometrics + Strength Maintenance**
- Depth Jumps: 6x5
- Bounding: 4x30m
- Weighted Squats (moderate weight): 3x5
- Agility Drills (e.g., T-drills, shuttle runs): 15-20 minutes
**Day 3: Conditioning + Agility**
- Mixed-Intensity Interval Conditioning: Sprint 30s, jog 90s (repeat
10x)
- Cone Drills for specific soccer movements (15 minutes)
**Day 4: Skill Specific + Recovery**
- Soccer-specific drills (dribble, pass, shoot): 60-90 minutes at
lower intensity
- Focused stretching and foam rolling for recovery
---
### Additional Considerations
- **Nutrition:** Ensure players are getting adequate protein,
carbohydrates, healthy fats, and hydration throughout the off-
season.
- **Injury Prevention:** Incorporate mobility work and monitor
players for any signs of overuse or injury.
- **Psychological Component:** Encourage players to set personal
goals and focus on mental training aspects, especially as they
prepare for the upcoming season.
This program should be tailored to the individual needs of the
players and adjusted based on their feedback, performance
outcomes, and specific roles in the game. It’s vital to monitor
progress throughout each phase and modify the program as
necessary.
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