The off-season is the only extended block where a soccer player can genuinely build new physical qualities. In-season, the priority is maintenance — recovering from matches, staying fresh, not losing what was built. The off-season is where the physical margin is created.
This 10-week program is designed for U15–U18 players who have basic gym experience. It follows a three-phase structure that is standard in elite athletic development: accumulate volume first, intensify second, then taper to arrive at pre-season sharp.
Before You Start: Movement Screening
Prerequisites — can you do these with good form?
- • Bodyweight squat to depth without heel rise or knee cave
- • Hip hinge with a neutral spine (standing stick test)
- • Single-leg balance for 20 seconds on each foot
- • Split squat 3×10 each leg without wobbling
If any of these are difficult, spend 2–3 weeks on bodyweight-only versions before adding external load.
Phase 1: Accumulation
Weeks 1–3 · Volume + movement quality
Higher rep ranges (6–10), moderate loads (60–70% max), emphasis on technique. Goal: build the training tolerance and movement patterns for heavier work ahead. Two sessions per week.
Day A
- Trap-Bar Deadlift 3×8 @65%
- Bulgarian Split Squat 3×10 each
- Single-Leg RDL 3×10 each
- Dead Bug 3×8 each
- Copenhagen Plank 3×15s each
Day B
- Trap-Bar Jump 3×4
- Step-Up 3×10 each
- Nordic Curl 2×4
- Pallof Press 3×10 each
- Eccentric Calf Raise 3×12
Phase 2: Intensification
Weeks 4–7 · Max strength + power
Lower reps (3–6), heavier loads (75–85% max), full rest between sets. This is where the actual strength gains are made. Three sessions per week.
Day A
- Trap-Bar Deadlift 4×4 @80%
- Bulgarian Split Squat 3×6 each @heavy
- Nordic Curl 3×5
- Copenhagen Plank 3×20s each
Day B
- Trap-Bar Jump 4×3 @max effort
- Single-Leg Box Jump 3×4 each
- Rotational Med Ball 3×8 each side
- Dead Bug 3×10 each
Day C
- Single-Leg RDL 3×6 each @heavy
- Step-Up with DB 3×8 each
- Face Pull 3×15
- Pallof Press + Step 3×8 each
Phase 3: Taper
Weeks 8–10 · Maintain strength, reduce fatigue
Same exercises, same intensity, but reduce total volume by 40%. The goal is to arrive at pre-season fresh, with all the strength you built in Phase 2 available.
Day A
- Trap-Bar Deadlift 3×3 @80%
- Bulgarian Split Squat 2×5 each
- Nordic Curl 2×4
Day B
- Trap-Bar Jump 3×3
- Single-Leg RDL 2×6 each
- Pallof Press 2×8 each
Progression Rules
- Week to week:Add 2.5–5kg to main lifts when all reps are technically clean. If form breaks, stay at the same weight.
- Every 4 weeks:Take a deload week — same exercises, 50–60% of normal intensity. Adaptation consolidates during lower-stress weeks.
- Nordic curls:Don't load these. Increase reps instead (2×3 → 2×4 → 3×5). The bodyweight demand is already sufficient for most players.
- Rest:2+ minutes between heavy compound sets. Never cut rest short — it converts strength training into conditioning.
Aerobic Work During the Off-Season
Strength is the priority, but don't abandon the aerobic base entirely. 1–2 aerobic sessions per week (30–40 minutes at conversational intensity) maintains cardiovascular fitness without interfering with strength adaptation. The mistake most players make is doing too much cardio and undermining the recovery that strength development requires.
Pre-season is for integrating the strength you built with soccer-specific work. Show up with the strength already in the bank — don't try to build it during pre-season while also handling fitness testing and tactical sessions simultaneously.