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Soccer/Football off-season fitness plan

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Soccer/Football off-season fitness plan


Will O'Connor - PhD. Performance Advantage Ltd

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4 Weeks

Plan Description

Soccer/Football is a sport that requires fitness, strength, and skill. Many athletes neglect to work on all of these aspects over the off-season, and as a result, they end up behind the other players when the season starts.

This 4-week program can be used over and over throughout your off-season and will target all the essential training areas.

If you'd like to know more about the programme or you want a more personalised plan, please get in touch via the details below.

Happy Training!

Will O'Connor - PhD
Sports Scientist
Performance Advantage Ltd

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:30:00 01:00:00
Custom x2
02:22:00 01:30:00
Run x2
01:15:00 00:55:00
Other x2
00:15:00 00:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:30:00 01:00:00
02:22:00 01:30:00
01:15:00 00:55:00
00:15:00 00:20:00
Day Off
—— ——

Training Load By Week

Dr Will O'Connor

Dr Will O'Connor

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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