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BoostcampPNG

Soccer Fitness/Strength/Conditioning Training

by Balarama S.
28 athletes joined

Program Description

Improving soccer fitness

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2024 12:09
  • Last Edited
    Jun 28, 2025 04:14

Summary

Elevate your game with this 8-week Soccer Fitness, Strength, and Conditioning Training program designed specifically for aspiring soccer players. Committing to five days a week, you'll engage in targeted workouts that enhance your lower and upper body strength while boosting endurance and agility. Each session is packed with dynamic exercises like box jumps, squats, and med ball slams, ensuring you build explosive power and resilience on the field. Get ready to transform your fitness and take your soccer performance to the next level!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Box Jump
4 Sets
5 Reps
-
2
Standing Calf Raise
3 Sets
15 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
15 Reps
@6
5
Squat (Barbell)
3 Sets
6 Reps
@9
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
Day 2
1
Abs Crunch (Machine)
3 Sets
15 Reps
-
2
Med Ball Slam
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
7
Lat Pulldown
3 Sets
10 Reps
-
8
Barbell Row
3 Sets
10 Reps
-
Day 4
1
Plank
3 Sets
1 mins
-
2
Russian Twist
3 Sets
20 Reps
-
3
Hanging Leg Raise
3 Sets
12 Reps
-
4
Bicycle Crunch
3 Sets
20 Reps
-
Day 3
1
Double Leg Multi-Directional Pogo
3 Sets
5 Reps
-
2
Split Squat Jump
3 Sets
5 Reps
-
3
Kettlebell Swing
3 Sets
10 Reps
-
4
Jump Switch Lunge
3 Sets
5 Reps
-
5
Med Ball Slam
3 Sets
10 Reps
-
Day 5
1
Power Clean
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Barbell Row
3 Sets
10 Reps
-
6
Battle Ropes
3 Sets
0.5 mins
-
7
Hamstring Curl
3 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
15 Reps
-
9
Seated Calf Raise
3 Sets
15 Reps
-