RV BOYS SOCCER STRENGTH PROGRAM 1
RV Boys Soccer
Strength Program
from AJ Pickul
732-252-3653
Tenacity Fitness
“Hard work beats talent, when talent doesn't work hard.”
-Tim Notke
RV BOYS SOCCER STRENGTH PROGRAM 2
RV Boys Soccer Strength Training Program
This off season weight training guide is to help prepare athletes for the upcoming
season by getting bigger, stronger and faster. This program is adjustable to how
many days a week you can get to the gym whether it is 2, 3, or 4 days a week. At
a minimum of 2 days you can still get results. The weightlifting portion can be
completed in 30 minutes.
This guide will cover the following:
pp. 03 Nutrition
pp. 04 How to Find 1 Rep Max
pp. 04 How to Work Up to 3/5 Rep Max
pp. 05 How to Set Up Box Squats
pp. 05 What is a Speed Lift?
pp. 06 How to Use the Program
pp. 07 -08 Day 1 Max Effort Upper
pp. 09 -11 Day 2 Dynamic Effort Lower
pp. 12-13 Day 3 Dynamic Effort Upper
pp. 14-16 Day 4 Max Effort Lower
pp. 17 Off Day
If you have any additional questions or concerns contact
AJ Pickul at Tenacity Fitness
732-252-365
RV BOYS SOCCER STRENGTH PROGRAM 3
Nutrition Guide
To help you instill some good nutritional behavior we have mapped out your
optimum 24 hour protocol for training and competing.
Pre Workout Meal (30-60 minutes):
Fruits, protein, and a high carbohydrate sports drink.
The Workout:
WATER, 4 to 8 ounces every 20 minutes
Post Workout Meal (30-60 minutes):
One gram of carbs per pound of body weight (180 lbs=180 grams) and .25 grams
of protein per pound of body weight (180 lbs=45 grams).
2 Cups of Water per pound lost.
Two to Three Hour Meal:
Get a healthy, well balanced and hearty meal Take in fluids
Over next 18 hours:
Rest and Relax, take in protein (Entire Day = 4 meals, 2 Snacks)
Stretch
Eight hours of Sleep
RV BOYS SOCCER STRENGTH PROGRAM 4
How to Find 1 Rep Max(rm)
Pick a weight you think you can lift for 6 reps and do as many reps as you can
use https://www.bodybuilding.com/fun/other7.htm
and put in the weight you used and the reps you complete correctly
How to Work Up to 3/5 Rep Max(rm)
HOW TO ‘WORK UP’ ON MAX EFFORT DAYS
On all max effort movements we start with the bar for 15- 20 reps. Such reps allow
the athlete to get some practice at the movement. Do not cheat your warm ups.
Fixing mistakes with an empty bar is easier than fixing them with 90% plus on the
bar. It should take approximately 7 sets to hit your max. This is what has been
found to be optimal. When we max out in an athletic setting the process of working
up and getting the work in is just as important as setting a new record on the
movement. Athletes have a lot more external factors to take into account than
power lifters do. Below is one example of an athlete working up on the squat and
their jumps in weight.
135 pounds squatter – Barbell Squat 1RM
Bar x 20-30
65 x 3
85x 1
95 x 1
105 x 1
115 x 1
125 x 1
RV BOYS SOCCER STRENGTH PROGRAM 5
How to Set Up for Box Squats
SETTING UP YOUR BOX CORRECTLY
Setting up your box properly is very simple.
1. Have the athlete stand in front of the box as if they were about to squat
a. This means same stance width
2. Have the athlete sit on the box as if they were box squatting correctly
a. Make sure the hips are far enough back on the box so the athlete’s shin is
perpendicular to the floor
3. Adjust the height of the box until the top of the knee cap is parallel with the
crease of the hip. Check the knee cap/ hip crease angle from the side of the
athletes. Knee angle has NOTHING to do with squatting to parallel
Speed Lifts
Move the weight as fast as possible and with as much aggression as possible. This
is trying to recruit the most muscles. It is ok if it feels really light, do not add
additional weight and stay with the percentages.
RV BOYS SOCCER STRENGTH PROGRAM 6
How to Use the Program
Pick what exercises you can perform at your gym. When you select the exercises
for your program, stick with the same exercises for 4-6 weeks before switching
any. Track your lifts with the amount of weight you use, and the reps you use.
Challenge yourself to move up in weight if your form looks ok. If you are doing an
exercise for 12 reps but you feel like you can do 14 reps, move up.
4 DAYS PER WEEK OPTION
Monday – Max Effort Upper
Tuesday – Dynamic Effort Lower
Wednesday – OFF
Thursday – Dynamic Effort Upper
Friday – Max Effort Upper
It is best to keep the max effort days as far away as possible but this is not always
an option when you start programing for practices etc. Worst case scenario, is just
don’t do the max effort workouts with in a 24-hour period if you can help it.
3 DAYS PER WEEK OPTION
WEEK 1
Monday – Max Effort Upper
Wednesday – Dynamic Effort Lower
Friday – Dynamic Effort Upper
WEEK 2
Monday – Max Effort Lower
CYCLE STARTS OVER
Wednesday – Max Effort Upper
Friday – Dynamic Effort Lower
…and so on
2 DAYS PER WEEK OPTION
Use only Dynamic workouts (Day 2 & 3) and have 2 day rest at least in-between
RV BOYS SOCCER STRENGTH PROGRAM 7
DAY 1: MAX EFFORT UPPER OUTLINE
1. Tissue Prep – pick one
a. Baseball/ lacrosse ball in pec/ shoulder
b. Foam/ pvc pipe roll lats
2. Warm up – pick one or two of these for a warm up.
a. External shoulder rotations with band or weight2-4 x 20-30
b. Light Dumbbell bench – 3-4 x 20@10% (300lb bencher uses 30 pound DB)
c. Banded pull aparts – 100 + total
d. Chest supported Y or T raise 3-4 x 15-20
3. Throws Lane –Non- Reactive Explosive strength – 3-6 x 5 –8Pick one
movement per workout. Do not use the same movement twice in one week.
a. Overhead med ball slam – NON BOUNCING MED BALL
b. Lateral med ball throw
c. Overhead med ball slam w/ seated jump – NON BOUNCING MED BALL
d. Lying overhead med ball throw – from a dead stop/ non-reactive
4. Max Effort Lane
Choose one:
a.Barbell Flat Bench Press
b.Barbell Incline Bench Press
c.Barbell Close Grip Bench Press
d. Barbell Board Press
Choose one for the previous exercise
Set and Rep Options – do not miss reps on any of these
a. 3 or 5 Rep Max
b. 5 sets of 5 reps
c. 4-5 sets of 2
-Work up to what feels like a 9 out of 10 and do 4-5 sets there
-If you can add weight add it.
RV BOYS SOCCER STRENGTH PROGRAM 8
DAY 1: MAX EFFORT UPPER OUTLINE (continued)
5. Accessory Lane
a. Use 4-6 movements
b. Use movements from these categories
c. Sets X reps
d. Take each set to positive failure (when form breaks down). The reps are just a
guideline,we are trying to really fatigue these muscles. Especially in the off season.
e. pick one of the following exercise listed under movement
6.Second Pressing Movement – 3-4 x 5-10
a. Db Shoulder Press
b. DB Bench variation
7. Horizontal row - 3-6 x 8-12
a. Barbell row variation
b. Db row variation
c. Cable row variation
8. Tricep – 3-6 x 8-12
a. Cable tricep pushdown
b. Db skull crusher
c. Tate press
9.Obliques or rotational abs – 4x25
a. Weighted sit ups
b. Plank
c. Spread eagle sit up
d. Side plank
e. Anti-rotation pull
10. Shrug variation – 4-5 x 12-20
a. Db shrug
b. Barbell shrug
b. Single arm db shrug
11.Scapula and rotator work (shoulder health) – 4-6 x 20-30
a. Band pull apart
b. Cable face pull
c. External rotation
12. Bicep – 3-4 x 10-15
a. Barbell curl
b. Db alternative curl
c. Db hammer curl
d. Zottoman curl
RV BOYS SOCCER STRENGTH PROGRAM 9
DAY 2: DYNAMIC EFFORT LOWER OUTLINE
1. Tissue Prep – pick one or two of these depending on the athlete’s need. Use the
more aggressive option during your most crucial times of the year. Minimal needed
dose.
a. Baseball/ lacrosse ball in glutes/ lower back/ psoas
b. Foam/ pvc pipe roll TFL and IT bands
2. Warm up – pick one or two of these for a warm up.
a. Reverse hypers 2-3 x 20
b. Back extension – 2-3 x 20
c. Light squat 10% of max – 3-4x20
3. Jumps Lane – Non- Reactive Explosive strength – 3-8 x 5. Pick one movement
per workout.
Do not use the same movement twice in one week.
a. Box jump
b. Weighted box jump – hold dumbbells, med balls…
c. Seated box jump
d. Seated weighted box jump
e. Seated box jump with foot slam – slam feet into ground when you jump
off floor
f. Kneeling jumps
g. Kneeling jumps with weight – hold med ball, weighted vest,etc
4. Dynamic Effort Lane
Choose one
a. Barbell speed box squat
b. DB speed goblet squat
RV BOYS SOCCER STRENGTH PROGRAM 10
DAY 2: DYNAMIC EFFORT LOWER OUTLINE (continued)
Choose one for previous exercise
i. Sets x reps
ii. 6-10 x 2
1.Week 1 – 10 sets @30%, week 2 – 8 sets@ 35%, week 3 – 6 sets@ 40%
iii. 3-5 X 5
1. Week 1 – 5 sets @30%, week 2 – 4 sets@ 35%, week 3 – 3 sets@ 40%
5. Accessory Lane
a. Use 4-6 movements
b. Use movements from these categories
c. Sets X reps
d. Take each set to positive failure (when form breaks down). The reps are just a
guideline, we are trying to really fatigue these muscles. Especially in the offseason.
6.Single leg movement 3-4 x 8-10– doesn’t have to be on this day. Just get one in
once per week
a. Barbell split squat
b. Db split squat
c. Barbell reverse squat
d. Db reverse lunge
e. Db box step up
f. Single leg rd
7. Hip extension hamstring - 3-4 x 10-60 (many times we’ll get up to 60 reps
on reverse hypers)
a. Gluten ham raise
b. KB Swing
c. Cable Pullthrough
8. Hamstring Start at 100 total and build up to 300 total over 4-8 weeks. This
dropped hamstring issues significantly.
a. Prone banded leg curl
b. Ball roll in
c. Val slide curls
RV BOYS SOCCER STRENGTH PROGRAM 11
DAY 2: DYNAMIC EFFORT LOWER OUTLINE (continued)
9. Adductor movement – 3-4 x 20-30.
a. Groiners
b. Thompson Hips
10. Weighted abs – 100 total
a. Sit ups
b.1 leg crunch
c. spread eagle sit up
11. Upper back movement – 3-4 x 10-20
a. Chin up
b. pull up
c. Inverted row
12. Speed work (choose one)
1. a. 10-yard sprints – 10 sprints with 1 minute rest
2. b. 20-yard sprints – 6 sprints with 2 minutes rest
3. c. 30-yard sprints – 4 sprints with 4 minutes rest
* Do the rest. Otherwise you are going to work another energy system.
RV BOYS SOCCER STRENGTH PROGRAM 12
DAY 3: DYNAMIC EFFORT UPPER OUTLINE
1. Tissue Prep – pick one or two of these depending on the athlete’s need. Use the
more aggressive option during your most crucial times of the year. Minimal needed
dose.
a. Baseball/ lacrosse ball in pec/ shoulder
b. Foam/ pvc pipe roll lats
2. Warm up – pick one or two of these for a warm up.
a. External shoulder rotations with band or weight2-4 x 20-30
b. Light Dumbbell bench – 3-4 x 20@10% (300lb bencher uses 30 pound DB)
c. Banded pull aparts – 100 + total
d. Chest supported Y or T raise 3-4 x 15-20
3. Throws Lane – Non- Reactive Explosive strength – 3-6 x 5 – Typically off
season options. Pick one movement per workout. Do not use the same movement
twice in one week.
a. Overhead med ball slam – NON BOUNCING MED BALL
b. Lateral med ball throw
c. Overhead med ball slam w/ seated jump – NON BOUNCING MED BALL
d. Lying overhead med ball throw – from a dead stop/ non-reactive
4. Dynamic Effort Lane
a. Speed bench
i. Sets x reps
ii. 6-8 x 3
1. Wk1 – 8sets @ 30%, week 2 – 8 sets @ 35%, wk3 – 6 sets @ 40%
iii. 3-5 x 5
1. Wk1 – 5sets @ 30%, week 2 – 4 sets @ 35%, wk3 – 3 sets @ 40%
5. Accessory Lane
a. Use 4-6 movements
b. Use movements from these categories
c. Sets X reps
d. Take each set to positive failure (when form breaks down). The reps are just a
guideline, we are trying to really fatigue these muscles. Especially in the offseason.
e. do not use the same exercise as other upper day
RV BOYS SOCCER STRENGTH PROGRAM 13
DAY 3: DYNAMIC EFFORT UPPER OUTLINE (continued)
6. Horizontal row 1- 3-6 x 12 -20
a. Barbell row
b. Db row
c. Cable row variation
7. Tricep – 3-6 x 12 - 20
a. Cable tricep pushdown
b. Db skull crusher
c. Cable or banded tricep pushdown
8. Obliques or rotational abs – 4x25
a. Weighted sit ups
b. Plank
c. Spread eagle sit up
d. Side plank
e. Anti rotation pull
9. Shrug variation – 4-5 x 12-20
a. Db shrug
b. Barbell shrug
c. Single arm db shrug
10. Scapula and rotator work (shoulder health) – 4-6 x 20-30
a. Band pull apart
b. Cable face pull
c. External Cable rotation
11. Bicep – 3-4 x 10-15
a. Barbell curl,
b. Db alternative curl
c. Db hammer curl
d. Zottoman curl
RV BOYS SOCCER STRENGTH PROGRAM 14
DAY 4: MAX EFFORT LOWER OUTLINE
1. Tissue Prep – pick one or two of these depending on the athlete’s need. Use the
more aggressive option during your most crucial times of the year. Minimal needed
dose.
a. Baseball/ lacrosse ball in glutes/ lower back/ psoas
b. Foam/ pvc pipe roll TFL and IT bands
2. Warm up – pick one or two of these for a warm up.
a. Sled walks - 3-5 minute w/ light weight
b. Belt squat marching – knees up high – 3x 60 steps
c. Reverse hypers 2-3 x 20
d. Back extension – 2-3 x 20
e. Light squat 10% of 1RM – 3-4x20
3. Jumps Lane –
a. Non- Reactive Explosive strength – 3-8 x 5. Pick one movement per workout.
Do not use the same movement twice in one week.
a. Box jump
b. Weighted box jump – hold dumbbells, med balls…
c. Seated box jump
d. Seated weighted box jump
e. Seated box jump with foot slam – slam feet into ground when you jump off floor
f. Kneeling jumps
g. Kneeling jumps with weight – hold med ball, weighted vest,etc
4. Max Effort Lane
a. Barbell squat
b. Barbell box squat
c. Goblet squat
d. Goblet box squat
e. barbell deadlift
f. Sumo deadlift
g. Trap bar deadlift
RV BOYS SOCCER STRENGTH PROGRAM 15
DAY 4: MAX EFFORT LOWER OUTLINE (continued)
Set and Rep Options – do not miss reps on any of these
i. 3 or 5 Rep Max (review ‘How to Work Up’ in the Max Effort Chapter)
ii. 3 or 5 rep max followed by 1-2 down sets with 80% of the 1RM taken to near
failure
iii. 4-5 sets of 2
-Work up to what feels like a 9 out of 10 and do 4-5 sets there
-If you can add weight add it.
5. Accessory Lane
a. Use 4-6 movements
b. Use movements from these categories
c. Sets X reps
d. Take each set to positive failure (when form breaks down). The reps are just
a guideline, we are trying to really fatigue these muscles. Especially in the off
season.
6. Second Barbell Movement – 3 x 5-8
a. Good morning
b. Deadlift RDL
c. Rack Pull
d. Reverse lunge variation
7. Single leg movement – doesn’t have to be on this day. Just get one in once
per week
a. Barbell split squat
b. Db split squat
c. Barbell reverse squat
d. Db reverse lunge
e. Db box step up
f. Single leg rd
8. Hip extension hamstring - 3-4 x 10-60 (many times we’ll get up to 60 reps
on reverse hypers)
a. Gluten ham raise
b. KB Swing
c. Cable Pullthrough
RV BOYS SOCCER STRENGTH PROGRAM 16
DAY 4: MAX EFFORT LOWER OUTLINE (continued)
9. Knee flexion hamstring – 3-4 x 6-12
a. Barbell split squat
b. Db split squat
c. Barbell reverse squat
d. Db reverse lunge
e. Db box step up
10. Hip flexor movement – 3-4 x 20-30.
a. Hanging knee raise
b. Weighted knee
11. Weighted abs – 100 total
a. Sit ups
b. 1 leg crunch
c. Spread eagle sit up
12. Upper Back movement – 3-4 x 6- fail
a. Pull up
b. Chin up
c. Lat pulldown
13. Speed work (choose one)
a. perform 4-10 30-yard sprints with about 1 minute rest between sprints
(depending on your conditioning level).
b. Farmers walks – perform 4–6 sets of 40-60 yards with 1-2 minutes rest
between sets
c. Forward or backward sled drags – perform 4-6 sets of 30-50 yards with 1-2
minutes rest between sets
RV BOYS SOCCER STRENGTH PROGRAM 17
OFF DAY
OPTION 1 – Conditioning “test”
If you have a conditioning test you’ll have to perform when you get to training
camp, you can train for it on this day. Typically you should drill it on Saturday if
you decide to use this template.
OPTION 2 – Skill conditioning
This involves performing a specific aspect of your sport with incomplete rest
intervals. For example, a soccer player can go to a soccer field and work on his or
her ball handling skills up and down the field.
OPTION 3 – General conditioning
This option entails sprinting for various distances, performing cone drills – or other
such conditioning drills – with incomplete rest periods. For example, a soccer
player could perform sprints/drills that take 5-15 seconds to complete, resting for
only 30-60 seconds between drills. Here is a sample general conditioning
workouts.
1. Mountain climbers into 10-yard sprint – 8 sets with 30 seconds rest
between sets. After you complete the 8 sprints, rest 1 minute before moving
onto the 2nd exercise.
2. Wideouts into 15-yard sprint – perform wideouts for 5 seconds and
then sprint 15 yards on command. Perform 6 sets with 45 seconds rest
between sets. After you complete the 6 sets, rest 2 minutes before moving
onto the third exercise.
3. 60-yard shuttle – perform 4 shuttles with 45 seconds rest between
sets. After you complete the 4 sets, rest 1 minute before moving onto the
final exercise.
4. Illinois Drill – perform 3 sets with 1 minute rest between sets.