Gym Strength Sessions
Follow two full-body gym workouts with exercise instructions, sets, repetitions, rest periods and simpler alternatives.
Free player development resource
Download our free 21-page soccer workout plan PDF with eight weeks of gym strength, field conditioning and recovery. Use the 32-workout example to plan your off-season, with the workload adapted to your age and experience.
Inside the plan
Our soccer strength and conditioning programme combines gym work, field sessions and recovery days in an adaptable weekly template.
Follow two full-body gym workouts with exercise instructions, sets, repetitions, rest periods and simpler alternatives.
Build field fitness with controlled aerobic work, short accelerations and ball drills, supported by setup diagrams.
Use eight-week progression tables, repeatable checks and printable logs to record your workload and recovery.
A repeatable rhythm
Use our off-season soccer training programme as an example. Progress when your technique and recovery are ready, and reduce overlapping work when club training or matches return.
Choose sessions with your coach to suit your age, experience and football schedule.
Follow the strength and conditioning sessions, with recovery between training days.
Use the eight-week tables as a guide, with lighter workloads in weeks 4 and 8.
Log your sessions, review your recovery and adjust the next week with your coach.
Train with purpose
Save our soccer gym workout plan PDF and field drill guide to your phone, or print the workout logs to track each session.
Download the Free Soccer Conditioning Workouts PDFAdaptable for outfield players of all ages. Match the workload to development, experience and fitness. Children need qualified adult coaching and shorter, age-appropriate sessions. This is general training guidance, not an injury-rehabilitation or complete goalkeeper programme.