Soccer player workout – Day 1 – advanced

footballAdvancedAllUpdated 27/02/2026

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Goal

Develop functional strength and stability with compound exercises. Advanced workout: football: training football players Day 1. Progress loads or repetitions each week while keeping a full, controlled range of motion. Prioritize technique, respect recovery periods and adapt the load to your level. Track loads and repetitions to monitor progression.

Workout plan

Half squat with barbell

#1Intermediate

Half squat with barbell

3 sets6 repsSiempre of manera explosiva

Bridge of the shoulders and glutes and support prone

#2Beginner

Bridge of the shoulders and glutes and support prone

3 sets20 reps

#3Beginner

Push-ups

3 sets20 repsSi no they llega, to fallo

Row with dumbbells in position of push-ups

#4Intermediate

Row with dumbbells in position of push-ups

4 sets10 repsRepeticiones by each side

Lower-back extension in chair Roman

#5Beginner

Lower-back extension in chair Roman

4 sets20 reps

Calf raise standing on a machine

#6Intermediate

Calf raise standing on a machine

4 sets20 repsweight controlado (Poco weight)

Biceps curl alternating standing with dumbbells and twist

#7Intermediate

Biceps curl alternating standing with dumbbells and twist

4 sets12 repsSuperserie. exercise 1

Triceps extension with a cable machine

#8Intermediate

Triceps extension with a cable machine

4 sets12 repsSuperserie. exercise 2

Fly with dumbbells incline forward

#9Intermediate

Fly with dumbbells incline forward

4 sets12 repsSuperserie. exercise 3