10 week conditional protocol for elite soccer players/athletes

***PLEASE NOTE THAT THIS WAS USED FOR PRO SOCCER PLAYERS, IF YOU CHOOSE TO USE THIS PROTOCOL PLEASE DON'T BE AN IDIOT

In the past 7 years I have trained several pro soccer players. There has been much trial and error along this journey that is for sure. Hundreds on hours in the trenches helped me develop this program. I don't have fancy VO2 masks, access to doctors or labs but I do have 7 years on the floor getting my athletes pretty damn fit. Everyone of my players was top 3 on their pro teams in their fitness tests so I will let that speak for itself.

Simple yet effective

This program is simple, progressive and it works. Will you bust your butt? Yup. Will you be tired? Yup. Will you be one of the fittest on the field? Yup...if you finish this.

The program consists of 2 exercises, sled pushes and interval work. You will train sled pushes 2 days a weeks and run intervals 2 days a week. Follow this for 10 weeks and see how you do :)

**you will most likely need 50 yds of space for this

Sled Pushes- run these all out, my athletes started with 100 lbs loaded

Intervals- when I say that you will run a 45/15 interval, here is what I mean:

45 seconds is a light jog, a nice easy pace

15 seconds is when you are getting chased by a rabid pitbull...you are flying

The first number in the interval refers to the "easy" part of the interval and the second number is the "go like hell" number

Week 1

Day 1 and 3 Interval 45/15 for 5 minutes

Day 2 and 4 sled- 5 second push, rest for 20 seconds and repeat for 5 reps

Week 2

Day 1 and 3 interval 45/15 for 6 minutes

Day 2 and 4 sled- 5 second push, rest for 20 and repeat for 6 reps

Week 3

Day 1 and 3 interval 45/15 for 7 minutes

Day 2 and 4 sled- 5 second push, rest for 20 repeat for 7 reps

Week 4

Day 1 and 3 interval 45/15 for 8 minutes

Day 2 and 4 sled- 5 second push, rest for 20 and repeat 8 reps

***Add 15lbs lbs to sled after week 4..your choice

Week 5

Day 1 and 3 interval 40/20 for 5 minutes

Day 2 and 4 sled- 7 second push, rest for 20 and repeat for 5

Week 6

Day 1 and 3 interval- 40/20 for 6 minutes

Day 2 and 4 sled- 7 second push, rest for 20 and repeat for 6 reps

Week 7

Day 1 and 3 interval 40/20 for 7 minutes

Day 2 and 4 sled- 7 second push, rest for 20 and repeat for 7 reps

Week 8

Day 1 and 3 interval 40/20 for 8 minutes

Day 2 and 4 sled- 7 second push, rest for 20 and repeat for 8 reps

Week 9

Day 1 and 3 interval 35/25 for 6 minutes

Day 2 and 4 sled - 9 second push rest for 20 repeat for 5

Week 10

Day 1 and 3 interval 35/25 for 8 minutes

Day 2 and 4 sled- 9 second push, rest for 20 repeat for 6

Enjoy