Alright, for soccer there are both on season and off season workouts. Neither one is all that intense in the weight room. Weight training isn't as big of a part of soccer as it is for something like football, but it can help aspects of the game. The main training you should do in the off season is cardiovascular work. Run. Do sprints, distance runs, and those in between. This will keep your endourance up for the season so you don't die when you have to run like a banshee back and forth forever. Here are the workouts.




ON-SEASON SOCCER
DAYWORKOUT
MondayLower Body
TuesdayRest
WednesdayUpper Body
ThursdayRest
FridayLower Body
SaturdayRest
SundayRest


Monday:
Leg extensions: 10. 10. 10. 10.
Hanging leg raises: 15. 15. 15.
Squats: 10. 10. 10.
Stiff leg dead lifts: 10. 10. 10.


Wednesday:
Tricep overhead extensions: 12. 12. 12. 12.
Dips: x. x. x.
Pullups: x. x. x.
Dumbell pullovers: 12. 12. 12.


Friday:
Hanging leg raises: 15. 15. 15.
Leg curls: 12. 12. 12.
Squats: 10. 10. 10.







OFF-SEASON SOCCER
DAYWORKOUT
MondaySprints
TuesdayRest
WednesdayRunning
ThursdayRest
FridayLegs
SaturdayUpper Body
SundayRest


Monday:
Warm up
Stretch
400m x 1
200m x 2
100m x 5
Stretch


Wednesday:
Warm up
Stretch
400m x 1
200m x 1
100m x 1
one mile jog
Stretch


Friday:
Leg extensions: 10. 10. 10.
Hanging leg lifts: 15. 15. 15.
Squats: 10. 10. 10.
Lunges: 10. 10. 10.


Saturday:
Pull ups: x. x.
Low rows: 10. 10.
Tricep overhead extensions: 12. 12. 12. 12. 12.
Dumbell pullovers: 12. 12. 12.
Dips: x. x.
Bench press: 10. 10.