07/09/2026
Week 3: Strength. Stability. Resilience.
Today’s session was built around one goal: developing athletes who can stay strong, powerful, and composed from the first whistle to the last.
Push Press (5×3): Heavy push presses develop explosive power from the ground through the upper body. Learning to generate force quickly helps athletes become more powerful while improving shoulder strength and stability for physical play.
600m Run: Builds aerobic capacity and the ability to recover between high-intensity efforts so athletes can continue making explosive plays throughout an entire match.
Single-Arm Overhead Carry + Wall Sit: While one partner stabilized a weight overhead, the other held a wall sit. The overhead carry develops shoulder stability, core strength, posture, and balance by forcing the body to resist rotation. The wall sit builds muscular endurance in the legs, teaching athletes to stay strong and maintain good positioning even when fatigue sets in.
Single-Leg Squats: Soccer is played one leg at a time. This movement improves balance, knee stability, coordination, and unilateral strength, helping athletes accelerate, decelerate, and change direction more efficiently while reducing injury risk.
Kettlebell Deadlifts: Strengthen the glutes, hamstrings, and posterior chain the engine behind sprinting, jumping, and explosive acceleration.
Planks: A strong core is the foundation of every athletic movement. Planks improve trunk stability, posture, and the ability to transfer force between the upper and lower body while helping reduce injury risk.
Every session has a purpose. We aren’t just training harder we’re training smarter so these athletes perform at their best when the game is on the line.
