Soccer Explosive Power
Explosive football power, built properly. Heavy lower-body strength and plyometrics, plus the landing, deceleration, and change-of-direction control the game demands — for resilient strength and control around the hips, knees, and ankles. Planned deloads keep the block repeatable.
Explosive lower-body power
Sharp landing & deceleration
Change of direction & cutting
Resilient strength & control
Planned deloads
Program Details
Who Is This For?
Week 1
Build 1 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
3 sets × 6 reps · Rest 120 sec
Box Jump
3 sets × 6 reps · Rest 90 sec
Leg Press
3 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
3 sets × 6 reps · Rest 90 sec
Hip Flexor March
3 sets × 10 each · Rest 45 sec
Standing Calf Raises
3 sets × 15 reps · Rest 45 sec
Build 1 · Rest Day
Technical training or rest
0Build 1 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
3 sets × 8 each · Rest 60 sec
Cossack Squat
3 sets × 8 each · Rest 60 sec
Skater Hops
3 sets × 10 each · Rest 45 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Russian Twist
3 sets × 20 reps · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Build 1 · Rest Day
Match day or rest
0Build 1 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
3 sets × 8 reps · Rest 90 sec
Push Press
3 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
3 sets × 8 reps · Rest 90 sec
Medicine Ball Rotational Throw
3 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Plank
3 sets × 20 total · Rest 45 sec
Rest Day
Rest Day
Week 2
Build 2 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
4 sets × 6 reps · Rest 120 sec
Box Jump
4 sets × 6 reps · Rest 90 sec
Leg Press
3 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
3 sets × 6 reps · Rest 90 sec
Hip Flexor March
3 sets × 10 each · Rest 45 sec
Standing Calf Raises
4 sets × 15 reps · Rest 45 sec
Build 2 · Rest Day
Technical training or rest
0Build 2 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
4 sets × 8 each · Rest 60 sec
Cossack Squat
3 sets × 8 each · Rest 60 sec
Skater Hops
3 sets × 10 each · Rest 45 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Russian Twist
3 sets × 20 reps · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Build 2 · Rest Day
Match day or rest
0Build 2 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
4 sets × 8 reps · Rest 90 sec
Push Press
4 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
4 sets × 8 reps · Rest 90 sec
Medicine Ball Rotational Throw
3 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Plank
3 sets × 20 total · Rest 45 sec
Rest Day
Rest Day
Week 3
Build 3 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
4 sets × 6 reps · Rest 120 sec
Box Jump
4 sets × 6 reps · Rest 90 sec
Leg Press
3 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
3 sets × 6 reps · Rest 90 sec
Hip Flexor March
3 sets × 10 each · Rest 45 sec
Standing Calf Raises
4 sets × 15 reps · Rest 45 sec
Build 3 · Rest Day
Technical training or rest
0Build 3 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
4 sets × 8 each · Rest 60 sec
Cossack Squat
3 sets × 8 each · Rest 60 sec
Skater Hops
3 sets × 10 each · Rest 45 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Russian Twist
3 sets × 20 reps · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Build 3 · Rest Day
Match day or rest
0Build 3 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
4 sets × 8 reps · Rest 90 sec
Push Press
4 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
4 sets × 8 reps · Rest 90 sec
Medicine Ball Rotational Throw
3 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Plank
3 sets × 20 total · Rest 45 sec
Rest Day
Rest Day
Week 4
Intensify 1 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
4 sets × 6 reps · Rest 120 sec
Box Jump
4 sets × 6 reps · Rest 90 sec
Leg Press
3 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
3 sets × 6 reps · Rest 90 sec
Hip Flexor March
3 sets × 10 each · Rest 45 sec
Standing Calf Raises
4 sets × 15 reps · Rest 45 sec
Intensify 1 · Rest Day
Technical training or rest
0Intensify 1 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
4 sets × 8 each · Rest 60 sec
Cossack Squat
3 sets × 8 each · Rest 60 sec
Skater Hops
3 sets × 10 each · Rest 45 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Russian Twist
3 sets × 20 reps · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Intensify 1 · Rest Day
Match day or rest
0Intensify 1 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
4 sets × 8 reps · Rest 90 sec
Push Press
4 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
4 sets × 8 reps · Rest 90 sec
Medicine Ball Rotational Throw
3 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Plank
3 sets × 20 total · Rest 45 sec
Rest Day
Rest Day
Week 5
Intensify 2 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
4 sets × 5 reps · Rest 120 sec
Box Jump
4 sets × 6 reps · Rest 90 sec
Leg Press
3 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
3 sets × 6 reps · Rest 90 sec
Hip Flexor March
3 sets × 10 each · Rest 45 sec
Standing Calf Raises
4 sets × 15 reps · Rest 45 sec
Intensify 2 · Rest Day
Technical training or rest
0Intensify 2 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
4 sets × 8 each · Rest 60 sec
Cossack Squat
3 sets × 8 each · Rest 60 sec
Skater Hops
3 sets × 10 each · Rest 45 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Russian Twist
3 sets × 20 reps · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Intensify 2 · Rest Day
Match day or rest
0Intensify 2 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
4 sets × 7 reps · Rest 90 sec
Push Press
4 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
4 sets × 7 reps · Rest 90 sec
Medicine Ball Rotational Throw
3 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Plank
3 sets × 20 total · Rest 45 sec
Rest Day
Rest Day
Week 6
Intensify 3 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
4 sets × 4 reps · Rest 120 sec
Box Jump
4 sets × 6 reps · Rest 90 sec
Leg Press
3 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
3 sets × 6 reps · Rest 90 sec
Hip Flexor March
3 sets × 10 each · Rest 45 sec
Standing Calf Raises
4 sets × 15 reps · Rest 45 sec
Intensify 3 · Rest Day
Technical training or rest
0Intensify 3 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
4 sets × 8 each · Rest 60 sec
Cossack Squat
3 sets × 8 each · Rest 60 sec
Skater Hops
3 sets × 10 each · Rest 45 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Russian Twist
3 sets × 20 reps · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Intensify 3 · Rest Day
Match day or rest
0Intensify 3 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
4 sets × 6 reps · Rest 90 sec
Push Press
4 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
4 sets × 6 reps · Rest 90 sec
Medicine Ball Rotational Throw
3 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Plank
3 sets × 20 total · Rest 45 sec
Rest Day
Rest Day
Week 7
Deload 1 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
2 sets × 6 reps · Rest 120 sec
Box Jump
2 sets × 6 reps · Rest 90 sec
Leg Press
2 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
2 sets × 6 reps · Rest 90 sec
Hip Flexor March
2 sets × 10 each · Rest 45 sec
Standing Calf Raises
2 sets × 15 reps · Rest 45 sec
Deload 1 · Rest Day
Technical training or rest
0Deload 1 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
2 sets × 8 each · Rest 60 sec
Cossack Squat
2 sets × 8 each · Rest 60 sec
Skater Hops
2 sets × 10 each · Rest 45 sec
Pallof Press
2 sets × 12 each · Rest 45 sec
Russian Twist
2 sets × 20 reps · Rest 45 sec
Copenhagen Plank
2 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
2 sets × 30 sec each · Rest 30 sec
Deload 1 · Rest Day
Match day or rest
0Deload 1 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
2 sets × 8 reps · Rest 90 sec
Push Press
2 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
2 sets × 8 reps · Rest 90 sec
Medicine Ball Rotational Throw
2 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
2 sets × 8 each · Rest 90 sec
Plank
2 sets × 20 total · Rest 45 sec
Rest Day
Rest Day
Week 8
Peak 1 · Explosive Legs
Build the explosive leg power for sprints, jumps, and powerful strikes.
55 min6 exercises
Barbell Squat
3 sets × 5 reps · Rest 120 sec
Box Jump
3 sets × 6 reps · Rest 90 sec
Leg Press
2 sets × 10 each · Rest 90 sec
Nordic Hamstring Curl
2 sets × 6 reps · Rest 90 sec
Hip Flexor March
2 sets × 10 each · Rest 45 sec
Standing Calf Raises
3 sets × 15 reps · Rest 45 sec
Peak 1 · Rest Day
Technical training or rest
0Peak 1 · Agility & Core
Quick direction changes and the core stability to maintain balance through contact.
50 min7 exercises
Lateral Bound
3 sets × 8 each · Rest 60 sec
Cossack Squat
2 sets × 8 each · Rest 60 sec
Skater Hops
2 sets × 10 each · Rest 45 sec
Pallof Press
2 sets × 12 each · Rest 45 sec
Russian Twist
2 sets × 20 reps · Rest 45 sec
Copenhagen Plank
2 sets × 20 sec each · Rest 45 sec
Single-Leg Balance
2 sets × 30 sec each · Rest 30 sec
Peak 1 · Rest Day
Match day or rest
0Peak 1 · Total Body Power
Full-body strength and power for all aspects of the game.
55 min6 exercises
Romanian Deadlift
3 sets × 7 reps · Rest 90 sec
Push Press
3 sets × 6 reps · Rest 90 sec
Bent Over Barbell Row
3 sets × 7 reps · Rest 90 sec
Medicine Ball Rotational Throw
2 sets × 10 reps · Rest 60 sec
Bulgarian Split Squat
2 sets × 8 each · Rest 90 sec
Plank
2 sets × 20 total · Rest 45 sec
Rest Day
Rest Day