College Female Soccer Player
Macrocycle developed by
Rochelle Collinwood
Introduction
Soccer players depend on muscle endurance/strength as
well as agility in order to run for the whole game and quick
reaction time.
Power plays a role with sprint capabilities and jumping(for
headers) within the game.
Flexibility is important for the kicking with power and for
distance.
Exercise Selection
Back Squat
Power clean
Dead lifts
Push press
Bench press
Box/Depth jumps
Pull up
Abdominal Variation
Military press
Power skips
Bent over row
MB Overhead toss
Triceps Overhead
Weighted Carry
Upper body plyometric
Purpose of Exercise Selection
Soccer athletes need quick powerful leg reactions for
jumping and kicking.
Back Squat, Power Clean, Dead Lift, Box/Depth Jumps, Power
Skips, Plyometric
Strength and power of the upper body is needed for throwins.
Push Press, Bench Press, Military Press, Pull-ups, Bent Over Rows,
MB Overhead Throw, Plyometric
Purpose of Exercise Selection
Core strength is key in kicking, trapping, and balance while
running down the field with a component.
Abdominal Exercise variety, Weighted Carry
Soccer Player Macrocycle
Months
Jul
Seasons
Preseason
Inseason
Offseason
Period
Preparatory
Conpetitive
Preparatory
Phase
Strength
Power
Maintance
Hypertrophy
Strength
Intensity
High
High
Moderate
Low to moderate
High
80-95%RM
75 - 95% RM
75 - 85 % RM
50-75% RM
80-90% RM
3-5 sets
3-5 sets
Moderate
High to moderate
3-5 sets
4-8 reps
2-5 reps
2-3 sets
3-6 sets
4-8 reps
Moderate
Low
6-10 reps
10-15 reps
Moderate
Volume
Aug
Sep
Oct
Nov
Dec
Jan
Feb
Mar
Apr
May
Jun
Pre-Season: Strength and Power
Power/Strength
Strength
Power clean
3 x 4 @ 95% RM
Power clean
3 x 6 @ 90% RM
Push press
3 x 4 @ 95% RM
Back squat
3 x 6 @ 90% RM
Back Squat
3 x 5 @ 90% RM
Dead Lift
4 x 5 @ 95% RM
Dead lifts
3 x 5 @ 90% RM
Bench press
4 x 4 @ 85% RM
Box jumps
3x5
Pull up
4 x 4 @ 85% RM
Bench Press
4 x 6 @ 90% RM
Military press
3 x 5 @ 85% RM
Bent over row
Pull up
3 x 6 @ 95% RM
3 x 5 @ 85% RM
Military Press
4 x 5 @ 90% RM
Abdominals
4 x 20
Bent over rows
MB Overhead toss
4 x 5 @ 85% RM
MB Over head Toss 4 x 5 @ 90% RM
Triceps Overhead
3 x 5 @ 85% RM
Triceps Overhead
4 x 5 @ 90% RM
3 x 6 @ 90% RM
Pre-Season:
Strength/Power
 4 x a week
 Upper Heavy Monday
 Lower Light Tuesday
 Lower Heavy Thursday
 Upper Light Friday
Off-Season: Preparatory Period
Hypertrophy
Strength
Power clean
3 x 6 @ 90% RM
3 x 10 @ 75% RM
Back squat
3 x 6 @ 90% RM
Back Squat
3 x 12 @ 65% RM
Dead Lift
4 x 5 @ 95% RM
Dead lifts
3 x 12 @ 65% RM
Box jumps
3x5
Bench press
4 x 10 @ 75% RM
Pull up
4 x 10 @ 75% RM
Bench Press
4 x 6 @ 90% RM
Military press
3 x15 @ 50% RM
Bent over row
Power clean
3 x 10 @ 75% RM
Push press
Pull up
3 x 6 @ 95% RM
3 x 15 @ 50% RM
Military Press
4 x 5 @ 90% RM
Abdominals
4 x 20
Bent over rows
4 x 5 @ 90% RM
MB Overhead toss
4 x 10 @ 75% RM
MB Over head Toss 4 x 5 @ 90% RM
Triceps Overhead
3 x 10 @ 75% RM
Triceps Overhead
3 x 6 @ 90% RM
Off-Season: Prep Period
Hypertrophy
Strength
Eight week Microcycle
Week 1-4:

3x/wk (Mon/Wed/Fri)
Week 5-8:

4x/wk
(Mon/Tues/Thurs/Fri)

Run 3 miles for time
Four week Microcycle
Week 9-12:

3x/wk (Mon/Wed/Fri)

Medium day Mon

Light day Wed

Heavy day Fri
In-season: Maintenance Phase
Strength/Power
Flexibility

Power Clean

Inch worm

Box Jumps


Back Squat
Lunge with elbow to
instep
3 x 10

Walking over/under
3 x 10

Quad Str. 3 x 30 sec

Dead Lift

Bent over row
3 x 10
In-season: Maintenance Phase
Weight Training
Conditioning
2x/wk (Tues/Fri)
2x/wk (Mon/Thurs)
Interval Training:
Low to medium intensity
(60-80% of competitive
speed/power)
Short to medium
duration (17 to 100
seconds, 5-12 repetitions)
Short in complete relief
interval allowing the
heart rate to recover to
110 to 120 beats/min
Post Season
Recovery from the rigorous activities during the inseason
Very little Strength training, mostly to maintain basic
strength. Low intensity and volumes
Cross train doing circuit weight training or swimming.
Evaluating and Testing
Testing and evaluation should be done at the beginning of each season.
Testing should be at the same time of day in the same location for
accuracy
Height and Weight need to be recorded at the beginning
Testing soccer athletes:
Strength: 1RM Back squat, 1RM Bench Press
Power: 1RM Power Clean, Vertical Jump
Anaerobic: 300 yd Shuttle
Aerobic: 1.5 mile run
Agility: T-test
Flexibility: Sit and Reach
References
Essentials of Strength Training and Conditioning,3rd
Ed.(NSCA, 2008). T.Baechle & R. Earle (Eds.).
Champaign, IL: Human Kinetics