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Strength By Design App: Sign up, choose a program, and start training with expert-led guidance for powerlifting and strength goals!

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Strength By Design

Pushing Boundaries: Intermediate Off-Season Soccer Training is a dynamic program crafted by Strength By Design to elevate athlete strength and performance to new heights. Designed specifically for intermediate-level players, this off-season regimen combines innovative training methodologies, targeted exercises, and periodized programming to enhance strength, power, agility, and endurance, ensuring athletes are primed for peak performance when they return to the field. With a focus on pushing past limitations and unlocking athletic potential, this program sets the stage for unparalleled success on the soccer pitch.

Progressive

Sport specific

Pushing Boundaries: Intermediate Off-Season Soccer Training

During the acclimation phase, soccer athletes gradually introduce strength training with a focus on technique, gradual progression, individualization, and recovery to optimize performance while minimizing injury risk.

Acclimation

 During the accumulation phase, soccer athletes progressively increase training volume and intensity to build foundational strength, power, and endurance while refining technique and preparing for more advanced phases of training.

Accumulation

In the realization phase, soccer athletes peak their strength training efforts, emphasizing maximal performance gains, specific skill integration, and tapering strategies to optimize physical readiness for competition.

Realization

12 Weeks Powerlifting Competition Training Programming.

Powerlifting

Undulating Periodization

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 SBD Powerlifting V1.0

Preparation Block

Strength Training Block Building intensity and Load volume

Intensification Block

Strength Training Block - Volume building block

Volume Block

Strength Training Block Higher Intensity max strength block before test

Realization Block

TEST WEEK

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Strength Training Intermediate

Hypertrophy phase

Strength Phase

Peaking Phase

Intro to Strength Training Program 4 days/week 4weeks

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Intro to Strength Training

4Week Program

General Athletic Prep (GAP)
Build muscle, improve work capacity, and establish an aerobic base while correcting imbalances to create a stronger, more durable athlete.

football

Athletic Prep

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General Athletic Prep

General Athletic Prep (GAP)

Regen - Transition Phase
Focus: Recovery & Reset
Restore joints, improve movement quality, and reduce fatigue to prepare the body for the next training cycle.

Post season

transition phase

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Regen Transition Phase

Low-intensity full-body training focused on recovery, mobility, and movement quality.

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