Adult Weekly Exercise Program

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As requested, here is our Adult Weekly Exercise Program!  This one’s for the parents, coaches and other adults out there who need a structured weekly exercise program to help get us through this crazy time! Big thanks to Coach Pete Calabrese and our friends at Tampa Bay United Rowdies for sharing this great information!

Check out our home programming for PLAYERS by age group in our Learning Library!

ADULT WEEKLY EXERCISE PROGRAM

Click on each Activity Title to View Instructional Video

Workouts Updated Weekly

WEEK 6

Concentration:

  • Week 6 is on cardio circuit HIGH INTENSITY interval 30″-45″ each exercise
  • 3 rounds of exercises 90″-2′ rest between sets
  • body weight or very low resistance
Sun Mon / Day 1 Tues / Cardio 1 Wed/Recovery Thurs / Day 2 Fri / Cardio 2 Sat
OFF OFF

Warm up/ Activation

(4 exercises below)

30′ bike ride

(instructions below)

Recovery

Warm up/ Activation

(4 exercises below)

1/1/1 interval run

(instructions below)

x12 ea x12 ea
5′ casual pace Total Body Foam Roll 1′ jog
Hip 90-90 Forward Lean use foam roller Alternate Supine Hip Cradle 1′ faster pace
Quad Ped T Spine Mobility 20′ of soccer ball Dynamic Quad Stretch 1′ walk
Hip Bridge with Abductor Squeeze 75″ casual 45″ higher speed tennis ball etc Lateral Squat
Quad Ped Donkey Kick Quad Ped Lateral Kick complete sequence of 3 for desired
5′ casual pace total body stretch amount of time
3 rounds no rest between 3 rounds no rest between
exercises 90″-2′ rest between rounds exercises 90″-2′ rest between rounds Try to complete 3′ longer than last week
Forward Lunge with Rotation Forward Box Step Up
Banded Front Raise to a T Prone T
Super Jacks Front Pillar with Shoulder Touch
Quad Ped Hip Extension Single Leg RDL
Band Front Raise to Overhead Press 3 Way Ball Push Ups
Lateral Pillar to Leg Raise Lateral Pillar with Clamshell

WEEK 5

Concentration:

  • Week 5 is on Muscle strength work 6-10 reps each
  • 2-4 rounds of exercises 2-3′ rest between sets
  • Moderate to High resistance needed
Sun Mon / Day 1 Tues / Cardio 1 Wed/Recovery Thurs / Day 2 Fri / Cardio 2 Sat
OFF OFF

Warm up/ Activation

(4 exercises below)

30′ bike ride

(instructions below)

Recovery

Warm up/ Activation

(4 exercises below)

1/1/1 interval run

(instructions below)

x12 ea x12 ea
5′ casual pace Total Body Foam Roll 1′ jog
Hip 90-90 Forward Lean use foam roller Alternate Supine Hip Cradle 1′ faster pace
Quad Ped T Spine Mobility 20′ of soccer ball Dynamic Quad Stretch 1′ walk
Hip Bridge with Abductor Squeeze 75″ casual 45″ higher speed tennis ball etc Lateral Squat
Quad Ped Donkey Kick Quad Ped Lateral Kick complete sequence of 3 for desired
5′ casual pace total body stretch amount of time
2-4 rounds very short rest between 2-4 rounds very short rest between
exercises 2-3′ rest between rounds exercises 2-3′ rest between rounds Try to complete 3′ longer than last week
Forward Lunge with Rotation Forward Box Step Up
Banded Front Raise to a T Prone T
Super Jacks Front Pillar with Shoulder Touch
Quad Ped Hip Extension Single Leg RDL
Band Front Raise to Overhead Press 3 Way Ball Push Ups
Lateral Pillar to Leg Raise Lateral Pillar with Clamshell

WEEK 4

Concentration:

  • Week 4 is on Muscle endurance work 12-15 reps each
  • 2-4 rounds of exercises 90″-3′ rest between sets
  • body weight or very low resistance
Sun Mon / Day 1 Tues / Cardio 1 Wed/Recovery Thurs / Day 2 Fri / Cardio 2 Sat
OFF OFF

Warm up/ Activation

(4 exercises below)

30′ bike ride

(instructions below)

Recovery

Warm up/ Activation

(4 exercises below)

1/1/1 interval run

(instructions below)

x12 ea x12 ea
5′ casual pace Total Body Foam Roll 1′ jog
Hip 90-90 Forward Lean use foam roller Alternate Supine Hip Cradle 1′ faster pace
Quad Ped T Spine Mobility 20′ of soccer ball Dynamic Quad Stretch 1′ walk
Hip Bridge with Abductor Squeeze 75″ casual 45″ higher speed tennis ball etc Lateral Squat
Quad Ped Donkey Kick Quad Ped Lateral Kick complete sequence of 3 for desired
5′ casual pace total body stretch amount of time
2-4 rounds very short rest between 2-4 rounds very short rest between
exercises 90″-3′ rest between rounds exercises 90″-3′ rest between rounds
Forward Lunge with Rotation Forward Box Step Up
Banded Front Raise to a T Prone T
Super Jacks Front Pillar with Shoulder Touch
Quad Ped Hip Extension Single Leg RDL
Band Front Raise to Overhead Press 3 Way Ball Push Ups
Lateral Pillar to Leg Raise Lateral Pillar with Clamshell

WEEK 3

Concentration:

  • Week 3 emphasis on cardio circuit HIGH INTENSITY interval 30″ each exercise
  • 3 rounds of exercises 90″-2′ rest between sets
  • body weight or very low resistance

KEY: 

” = seconds
‘ = minutes

Sun Mon / Day 1 Tues/ Cardio 1 Wed / Recovery Thurs / Day 2 Fri / Cardio 2 Sat
OFF OFF
5 min jog / bike, etc. 5 min jog / bike, etc.

Warm up/activation

(4 Exercises Below)

30′ bike ride

(Instructions below)

Recovery

Warm up/activation

(4 Exercises Below)

24′ total time interval run

(Instructions below)

 x12 ea x12 ea
5′ casual pace Total Body Foam Roll 6′ run
Elbow reach w/rotation
  • use foam roller
Hip Cradle to Hamstring 2′ at 40%
Supine hamstring stretch 20′ of: 90″ casual, 30″ higher speed
  • soccer ball
Half kneeling hip flexor/hamstring stretch 2′ at 60%
Hip hinge w/ external rotation
  • tennis ball, etc
Overhead should ROM 2′ at 40%
Single leg glute bridge 5′ casual pace Hip bridge w/ Adductor Squeeze
Total Body Stretch Walk 2′
3 rounds no rest between 3 rounds no rest between
exercises 90″-2′ rest between rounds

(6 exercises below)

exercises 90″-2′ rest between rounds

(6 exercises below)

Repeat 6′ run
Squat Split Squat Walk 2′
Prone I Prone W Banded Row
Dead bugs Quad opps on 4s Repeat 6′ run
Resisted hip bridge RDL
Fly pushup Feet elevated pushup Walk 2′
Lateral pillar 30″ hold 3 way pillar

WEEK 2

Concentration:

  • Week 2 emphasis on Muscle strength work 6-10 reps each
  • 2-4 rounds of exercises 2-3′ rest between sets
  • moderate to high resistance needed

KEY: 

” = seconds
‘ = minutes

Sun Mon / Day 1 Tues/ Cardio 1 Wed / Recovery Thurs / Day 2 Fri / Cardio 2 Sat
OFF OFF
5 min jog / bike, etc. 5 min jog / bike, etc.

Warm up/activation

(4 Exercises Below)

30′ bike ride

(Instructions below)

Recovery

Warm up/activation

(4 Exercises Below)

24′ total time interval run

(Instructions below)

 x12 ea x12 ea
5′ casual pace Total Body Foam Roll 6′ run
Elbow reach w/rotation
  • use foam roller
Hip Cradle to Hamstring 2′ at 40%
Supine hamstring stretch 20′ of: 90″ casual, 30″ higher speed
  • soccer ball
Half kneeling hip flexor/hamstring stretch 2′ at 60%
Hip hinge w/ external rotation
  • tennis ball, etc
Overhead should ROM 2′ at 40%
Single leg glute bridge 5′ casual pace Hip bridge w/ Adductor Squeeze
Total Body Stretch Walk 2′
2-4 rounds rest as needed between 2-4 rounds rest as needed between
exercises 2-3′ rest between rounds

(6 exercises below)

exercises 2-3′ rest between rounds

(6 exercises below)

Repeat 6′ run
Squat Split Squat Walk 2′
Prone I Prone W Banded Row
Dead bugs Quad opps on 4s Repeat 6′ run
Resisted hip bridge RDL
Fly pushup Feet elevated pushup Walk 2′
Lateral pillar 30″ hold 3 way pillar

WEEK 1

Concentration:

  • Week 1 emphasis on Muscle endurance work 12-15 reps each
  • 2-4 rounds of exercises 90″-3′ rest between sets
  • Body weight or low resistance

KEY: 

” = seconds
‘ = minutes

Sun Mon / Day 1 Tues/ Cardio 1 Wed / Recovery Thurs / Day 2 Fri / Cardio 2 Sat
OFF OFF
5 min jog / bike, etc. 5 min jog / bike, etc.

Warm up/activation

(4 Exercises Below)

30′ bike ride

(Instructions below)

Recovery

Warm up/activation

(4 Exercises Below)

24′ total time interval run

(Instructions below)

 x12 ea x12 ea
5′ casual pace Total Body Foam Roll 6′ run
Elbow reach w/rotation
  • use foam roller
Hip Cradle to Hamstring 2′ at 40%
Supine hamstring stretch 20′ of: 90″ casual, 30″ higher speed
  • soccer ball
Half kneeling hip flexor/hamstring stretch 2′ at 60%
Hip hinge w/ external rotation
  • tennis ball, etc
Overhead should ROM 2′ at 40%
Single leg glute bridge 5′ casual pace Hip bridge w/ Adductor Squeeze
Total Body Stretch Walk 2′
2-4 rounds very short rest between 2-4 rounds very short rest between
exercises 90″-3′ rest between rounds

(6 exercises below)

exercises 90″-3′ rest between rounds

(6 exercises below)

Repeat 6′ run
Squat Split Squat Walk 2′
Prone I Prone W Banded Row
Dead bugs Quad opps on 4s Repeat 6′ run
Resisted hip bridge RDL
Fly pushup Feet elevated pushup Walk 2′
Lateral pillar 30″ hold 3 way pillar