The Best Core Training Program

Any coach or trainer worth their salt knows
how important a strong core is in terms of
improved athletic performance.

Power is transferred through the core. The
ability to run, jump, throw, cut, rotate -

It's all dependent on a strong core.

Weak core = Poor Performance

It's just that simple.

I won't give you a big song and dance about
this program. You just have to check it out.

Ab and Core Training

It's not just a laundry list of exercises.

It's a progressive program of core development
covering every type of bad ass exercise you
could possibly want to use with your athletes.

We all know how important this stuff is. And
we all know how boring it can get to force
your athletes to do the same old exercises
over and over.

And the same goes for your own training.

I'm not even going to bother listing all the
different progressions, exercises and implements
that it covers. Because there are too many.

Core Training

I've already started working Jim Smith's program
into my own training and I love it. And my
athletes are going to get a heavy dose this
spring. You can be sure of that!

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Soccer Speed Training

Soccer Speed Training

Soccer can be a tough sport to train for. Soccer athletes must have not only an endurance base, but also the ability to sprint at full speed for short distances. Training for soccer speed requires a mix of aerobic conditioning (i.e. distance running) and anaerobic power (sprinting).

A solid soccer speed training program should include speed-endurance, which is the ability to run at top speeds for extended periods of time.

Here is a sample three-week pre-season speed training program to help your athletes improve their speed before the season begins:


Week 1

Monday and Friday (sprint speed)
3X30m (45 second rest between reps)
3X60m (45 second rest between reps)
3X90m (45 second rest between reps)
Wednesday (speed-endurance)

Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)

50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid one more time

Week 2

Monday and Friday
5X30m (45 second rest between reps)
5X60m (45 second rest between reps)
5X90m (45 second rest between reps)
Wednesday (speed-endurance)

Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid two more times


Week 3

Monday and Friday
6X30m (30 second rest between reps)
6X60m (30 second rest between reps)
6X90m (30 second rest between reps)


Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
50m-100m-150m-200m-250m-200m-150m-100m-50m
Repeat the pyramid two more times


General Warm-up
(To be used before each workout)
1/2 to 1 mile jog
Full Body Stretch
Warm-up Speed Drills
High Knees (3X30m)
Heel-Glutes (3X30m)
Carriocca (3X30m)
1/2 Speed Striders (3X30m)

Ryan Lee, MS, CSCS
For more information on soccer speed and strength training methods visit: Sport Specific.com