8-Week Off-Season Strength Program for Soccer Players
The off-season is the only stretch of the year where strength can be the main focus instead of competing with matches and practice for recovery. This is a free, no-gym-required, 8-week program that takes a player from foundational bodyweight patterns through to loaded progressions — three sessions a week, roughly 35–40 minutes each. A printable version is available on the free soccer strength training program PDF page.
Who this is for
Players who have at least a basic comfort with squats, lunges, and planks — if you're brand new to structured strength training, spend two weeks on 12 Bodyweight Strength Exercises for Soccer Players first to learn the patterns before starting this program. See Strength Training by Age for guidance on whether this level of structure is right for your age group.
How the program is structured
Three sessions a week (for example Monday / Wednesday / Friday), with at least one rest day between sessions. Each session covers all six core movement patterns — squat, single-leg, hinge, adductor, upper body, and core — so nothing gets neglected over the eight weeks. Weeks 1–3 build technique with body weight, weeks 4–6 add tempo and light load, and weeks 7–8 peak intensity before tapering into preseason.
Weeks 1–3: foundations
| Exercise | Sets x reps |
|---|---|
| Bodyweight squat | 3 x 12 |
| Split squat | 3 x 8 per leg |
| Glute bridge | 3 x 15 |
| Copenhagen plank (bent-knee) | 3 x 15 sec per side |
| Push-up | 3 x 10 |
| Front plank | 3 x 30 sec |
Weeks 4–6: building strength
| Exercise | Sets x reps |
|---|---|
| Jump squat | 3 x 6 |
| Bulgarian split squat | 3 x 8 per leg |
| Single-leg Romanian deadlift | 3 x 8 per leg |
| Nordic curl | 3 x 4–5 |
| Copenhagen plank (full) | 3 x 15 sec per side |
| Inverted row | 3 x 8 |
| Pallof press | 3 x 10 per side |
Weeks 7–8: peak and taper
| Exercise | Sets x reps |
|---|---|
| Split squat jump | 3 x 6 per side |
| Lateral bound and stick | 3 x 5 per side |
| Single-leg RDL | 3 x 8 per leg |
| Nordic curl | 3 x 6 |
| Copenhagen plank (full) | 3 x 20 sec per side |
| Dead bug | 3 x 8 per side |
In week 8, cut volume roughly in half (drop to 2 sets across the board) so players arrive at preseason recovered rather than fatigued.
How to know when to progress
Move to the next tier of an exercise once the prescribed reps feel controlled and technique holds up through the last set — not on a fixed calendar. A player who needs an extra week on split squats before trying Bulgarian split squats should take it. Strength built with good technique transfers to the field; strength built by rushing progressions mostly just builds injury risk.
After the 8 weeks
Don't stop strength work once preseason starts — cut back to two shorter maintenance sessions a week, as described in the Strength Training for Soccer Players guide. Position players can layer on more specific work from goalkeeper, defender, or attacker strength guides. Once this program is behind you, pair the strength gains with How to Get Faster for Soccer.