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⭐☢️Six-Week Xplosiveness Training Program

The document outlines a six-week explosiveness training program for soccer players, incorporating Olympic lifts, plyometrics, and strength training with a focus on speed. Each week consists of three training sessions with specific exercises aimed at enhancing explosiveness, strength, and agility. The program includes guidelines for warm-ups, rest periods, and monitoring progress, with a deload week in the final week to maintain intensity while focusing on form.

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53 views

⭐☢️Six-Week Xplosiveness Training Program

The document outlines a six-week explosiveness training program for soccer players, incorporating Olympic lifts, plyometrics, and strength training with a focus on speed. Each week consists of three training sessions with specific exercises aimed at enhancing explosiveness, strength, and agility. The program includes guidelines for warm-ups, rest periods, and monitoring progress, with a deload week in the final week to maintain intensity while focusing on form.

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© © All Rights Reserved
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⭐☢️Six-Week Xplosiveness Training Program ⚽

Here’s a six-week explosiveness training program designed specifically for a


soccer player, focusing on Olympic lifts, plyometrics, and strength lifts with
speed intent. Each week is structured with three training sessions, allowing
for recovery days in between.

### Week 1

**Day 1: Olympic Lifts & Plyometrics**

- **Warm-up**: Dynamic stretches (20 min)

- **Power Cleans**: 4 sets x 3 reps (focus on speed and form)

- **Box Jumps**: 4 sets x 5 reps

- **Hang Snatch**: 4 sets x 3 reps

- **Depth Jumps**: 3 sets x 5 reps

- **Core Work**: Plank holds (3 sets x 30 sec)

**Day 2: Strength Lifts**

- **Warm-up**: Dynamic stretches (20 min)

- **Front Squats**: 4 sets x 6 reps

- **Bench Press**: 4 sets x 6 reps

- **Deadlifts**: 4 sets x 5 reps (explosive movement)

- **Single-Leg RDL**: 3 sets x 8 reps each leg

**Day 3: Speed & Agility**

- **Warm-up**: Dynamic stretches (20 min)

- **Sprints**: 5 x 40 yards with full recovery

- **Lateral Bounds**: 4 sets x 5 reps each side

- **Cone Drills**: 3 sets (T-drill, L-drill)

- **Agility Ladder**: 3 sets through various patterns


### Week 2

**Day 1: Olympic Lifts & Plyometrics**

- **Warm-up**: Dynamic stretches (20 min)

- **Clean & Jerk**: 4 sets x 3 reps (focus on explosiveness)

- **Broad Jumps**: 4 sets x 4 reps

- **Power Snatch**: 4 sets x 3 reps

- **Single-Leg Box Jumps**: 3 sets x 5 reps each leg

- **Core Work**: Russian twists (3 sets x 15 reps)

**Day 2: Strength Lifts**

- **Warm-up**: Dynamic stretches (20 min)

- **Back Squats**: 4 sets x 5 reps

- **Incline Bench Press**: 4 sets x 6 reps

- **Romanian Deadlifts**: 4 sets x 6 reps

- **Step-ups**: 3 sets x 8 reps each leg

**Day 3: Speed & Agility**

- **Warm-up**: Dynamic stretches (20 min)

- **Flying Sprints**: 5 x 20 yards(max speed)

- **Bounding**: 4 sets x 5 each leg

- **Zig-Zag Runs**: 3 sets

- **Sprint-Stop-Start Drills**: 3 sets

### Week 3

**Day 1: Olympic Lifts & Plyometrics**

- **Warm-up**: Dynamic stretches (20 min)


- **Power Cleans**: 5 sets x 2 reps (increase load)

- **Tuck Jumps**: 4 sets x 5 reps

- **Clean Pulls**: 4 sets x 3 reps

- **Depth Jumps**: 3 sets x 6 reps

- **Core Work**: Hanging leg raises (3 sets x 10 reps)

**Day 2: Strength Lifts**

- **Warm-up**: Dynamic stretches (20 min)

- **Trap Bar Deadlifts**: 4 sets x 5 reps

- **Push Press**: 4 sets x 6 reps

- **Walking Lunges**: 3 sets x 10 reps each leg

- **Pull-ups or Lat Pulldowns**: 4 sets x 8 reps

**Day 3: Speed & Agility**

- **Warm-up**: Dynamic stretches (20 min)

- **Acceleration Sprints**: 5 x 20 yards

- **Single-Leg Hops**: 4 sets x 5 reps each leg

- **4-Corner Drill**: 3 sets

- **Box Drills**: 3 sets

### Week 4

(Progressively overload with weights, maintain plyometric volume)

### Week 5

(Continue to maintain intensity and refine technique; introduce variations in


lifts and drills)
### Week 6

(Deload week: decrease volume but maintain intensity, focus on form)

**Note:**

- Ensure adequate warm-up and cooldown for every session.

- Adjust weights according to the athlete’s ability and focus on form and
explosiveness.

- Rest periods between sets can range from 2-3 minutes for strength lifts and
1-2 minutes for Olympic lifts and plyometrics.

- Monitor progress and adapt the program as needed for the athlete’s
response.

Always consult a qualified strength and conditioning coach before starting a


new training program.

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