Training Plans

Off-Season Re-Conditioning Plan (28-days)

5.0

Training Plan By Nicole Rodriguez

Strength & Conditioning

Details

7x/week

4 weeks

This plan was created for players who must press the reset button after a long season. This is a 7-day program that includes 3 lifts, 2 on-pitch conditioning days, and 2 recovery days. Set your calendar for 28 days of work!

Equipment

BodyWeight

Resistance Bands

Medicine Balls

HexBar (TrapBar)

Mini Bands

Dumbbells

Kettlebells

Pull Up Bar

Foam Roll

Outdoor Training Area

Watt Bike/Spin Bike

Flat Bench

Sled

Suspension Trainer

Sliders

Adjustable Pulley

Adjustable Bench

Nicole Rodriguez

5.0

About

Strength & Conditioning Coach

Welcome to Pod1um! I'm Nicole Rodriguez. My programs are tailored for modern players like you, who are dedicated to consistent training and mastering football-specific needs. Whether you're looking to enhance your performance on the field, mitigate injuries, or prepare your body for the dynamic challenges of today's game, I’m here to guide you through your micro and macrocycles. As a seasoned performance coach, I've led teams across the United States and Europe for nearly two decades. From guiding the US Soccer Men’s Olympic team in preparation for Paris 2024 to nurturing talent in the academy settling. I also serve as a consultant for RSCA Anderlecht in Belgium, supporting the Women’s and Boy’s Pathway, further enriching my global perspective on player development. My extensive experience includes working with esteemed organizations such as the Polish and Czech Football Federations, and prestigious names like EXOS and MBSC. My passion lies in helping players like you thrive.