Soccer is an incredibly physical game, and it takes a toll on your body during the season. To stay healthy and improve your game mid-season, you need to regularly perform an in-season training program.
You’re already practicing every day, and you probably have one or two game per week, so working out might be the last thing you want to do. However, if you fail to work out, you will quickly lose strength and power. If your opponents are training, they will be prepped for the big game while you struggle to perform your best. Plus, decreased strength will put you at greater risk for injury.
The goal of an in-season strength training program is to gain a little strength while maintaining all of your other physical attributes, like speed and endurance. You should work out no more than two days per week so that you don’t completely wear yourself down.
Below is an in-season soccer training program that will help you stay in great shape during your season. The workouts focus on exercises that target multiple muscle groups to maximize time in the weight room and avoid putting too much stress on the body.

Day 1

1) Squat – 3×10
2A) Kettlebell Swings – 3×10
2B) Dumbbell Lunges – 3×10
3A) Dumbbell Bench Press – 3×10
3B) Wide-Grip Lat Pulldowns – 3×10
4) Plank – 3×30 seconds

Day 2

1) Bench Press – 3×10
2A) Barbell Lunges – 3×10
2B) Dumbbell Calf Raises – 3×10
3A) Weighted Dips – 3×10
3B) Weighted Chin-Ups – 3×10
4) Hanging Leg Raises – 3×10
*Perform A and B exercises in superset fashion