28 Days Explosiveness Program

8 -D A Y
2 E S S
O SI V E N
EX P L
O G R A M
P R
Main Content
ABOUT THE PROGRAM BEFORE YOU START
W1 W2 W3 W4
2 8 - D AY E X P L O S I V E N E S S P R O G R A M
WEEK 1 WEEK 2 WEEK 3 WEEK 4
2
WORK
HARD IN
SILENCE
Let succes make the noise”
3
About
We are Soccer Improved, a soccer medical performance team for pro-players based
in Belgium that travels all over the world. We combine theoretical aspects with our
practical knowledge that we have built up over the years by collaborating with various
international top players such as Burak Yilmaz, Issa Kaboré, Dame N’Doye, Patrik
Hrosovsky,... It is through this combination that we are perfectly capable of making
players better and maximise their abilities.
Our goal is to make players and coaches aware of the huge potential they all have and
give them tools to develop this potential. With this program we make you more explosive
and stronger. To achieve these goals, three things are very important:
• Dedication
• Willpower
• Perseverance
If these are characteristics that match your personality, you will make remarkable
progress by following this program. You will feel better than ever and the effort will pay
off in results. Hard work beats talent when talent doesn’t work hard.
4
The program
In order to become more explosive, there are several components that need to be trained
before the goals can be achieved. Explosive players are characterized by a large Rate
of Force Development (RFD): these players are able to develop a big amount of force in
a very short time. To put this into practice, we need to boost our power. Power = force x
speed. Consequently, we must ensure that during the training sessions we boost both
our maximum strength and the speed at which we develop this strength. It is therefore
important that the execution speed during both the strength exercises and during the
explosiveness exercises is very high with the emphasis on a maximum explosive push
phase.
This training program is tailor-made to improve both maximum power and speed and
therefore explosiveness. In this way you will be a more powerful and more explosive
player after four weeks of hard work!
We divide our training program into four different levels depending on the level you are
currently playing at and the number of associated training sessions. Train smarter not
harder! You need to be aware that extra sessions cause more damage without having
any of the advantages: if you already have a high number of training sessions from your
club this will only cause overload and reduced performance.That’s why you need to take
your time and don’t rush. The results will come in time!
We have placed all the videos on Vimeo. To have access to these videos you have to
make an account on Vimeo (free of charge).
5
The program
We use the following system: players with not that much training sessions at their club
will respectively do more individual training sessions in the program. For example:
Jose, 24 years old plays one game a week and has two training sessions. He will therefore
perform the sessions with 2, 3 and 4 stars. In total he will have 4 extra trainingsessions
a week.
Artur, 28 years old plays at the highest level and has 4-5 training sessions combined
with a game in the weekend. He wil therefore perform only the sessions with 4 stars. In
total he will have 2 extra training sessions.
Nick, 19 years old plays just for fun but wants to improve and plays 1 game and has 0-1
training sessions at the club. He will therefore perform the sessions with 1, 2, 3 and 4
stars.
session
To be performed when you are a player with 4-5 training sessions per week + 1 match
session
session
session
Equipment:
• Olympic bar
• Free weigths
• Dumbells
• Resistance bands
• Plyo box
• Cones
• Hurdles
In ideal circumstances you will have these materials at your disposal. If not, don’t worry
right away. Be creative and use alternatives: chairs, benches or water bottles as weights.
All these objects can help you to complete the training sessions.
6
Before you start
To make this program as individual as possible, it is necessary to test yourself before

starting these four weeks. This way you can work at the right intensity during the sessions
and you will achieve the most optimal results. The testing consists of determining your
personal 1RM value; or the maximum weight you can lift for a particular exercise.
For safety reasons, it is better to carry out this test with an additional person who can
assist if necessary. For the following exercises it is necessary to determine the 1RM:
• Squat
• Single leg deadlift
• Lunge
• Hip trust
PROCEDURE
We use the following procedure to determine the 1RM:
1. 5 minutes general warm-up;

2. Perform 10 repetitions of the exercise in question with a weight that you feel
is moderate;
3. Rest 1 minute;
4. Perform 5 repetitions of the relevant exercise with a weight that you feel is
heavy;
5. Rest 2 minutes;
6. Do the maximum number of reps until you can’t take any more.
Use the table below to calculate your 1RM.
Repititions % 1 RM
1 100
2-3 95
4-5 90
6-7 85
8-9 80
10-12 75
7
SESSION 1 - ADAPTION TRAINING
Warming up
10 min run
Workout 1 min rest in between sets Weight/Kg Sets Reps
1. Squats 50-60% 1RM 3 15
2. Lunges 50-60% 1RM 3 15 L + R
3. Bridge 3 10 L + R
4. Box Steps 50-60% 1RM 3 15 L + R

Lunge Weight
5. Single Leg Deadlift 50-60% 1RM 3 12 L + R
6. Mountain Climbers 50-60% 1RM 3 10 L + R
8
SESSION 2 - EXPLOSIVE TRAINING
Warming up
Ultimate Dynamic Warming Up
Workout 2-3 min rest in between sets Weight/Kg Sets Reps
1. Box Jumps 3 10
2. Triangle Sprint Drill 3 5L+R
3. SL Explosive Push-off Jump 3 8L+R
4. 50 meter Sprint 70% Max Speed 4
5. Alternating Lunge Jumps 3 6L+R
9
SESSION 3 - POWER TRAINING UPPER BODY + CORE
Warming up
3 x (30 sec plank + 30 sec push-ups)
1. Plank Push Up 4 4L+R
60% - 70% 1RM

2. Rows 3 15 L + R
Lunge weight
50% - 60% 1RM

3. Crunch + Shoulder Press 3 15
Lunge weight
Medium resistance
4. Resisted Pull Down 4 15
band
5. Weighted Russian Twist 50% - 60% 1RM

3 10 L + R
Lunge weight
6. Alternating Mountain Climbers 4 10 L + R
10
SESSION 4 - POWER TRAINING LEGS
Warming up
10 min run
1. Lunges 70% - 75% 1RM 3 8L+R
2. Hip Trust 75-80% 1RM 3 8
3. Box Steps 75-80% 1RM 3 8L+R

Lunge Weight
4. Single Leg Deadlift 75-80% 1RM 3 8L+R
5. Squats 75-80% 1RM 3 8
11
SESSION 5 - RECUPERATIVE RUNNING
Workout Sets Reps
1. Running at pace at which talking is easy 4 15 MIN
12
SESSION 6 - EXPLOSIVE SESSION
Warming up
Dynamic Warming up
1. Box Jumps 3 10
3. Knee Jump 3 8
4. Plyometric Drill 1 2 4
5. Knee Jump + Lateral Jump 3 6
13
SESSION 7 - FORCE TRAINING UPPER BODY + CORE
Warming up
3 x (30 sec plank + 30 sec push-ups)
1. Plank Push Up 4 4L+ R
60-70% 1RM
2. Rows 3 15 L + R
Lunge weight
50-60% 1RM
3. Crunch + Shoulder Press 3 15
Lunge weight
Medium resistance
4. Resisted Pull Down 4 15
band
50-60% 1RM
5. Weighted Russian Twist 3 10
Lunge weight
6. Alternating Mountain Climbers 4 10 L + R
14
SESSION 1 - POWER TRAINING LOWER LEG
Warming up
10 min run
1. Lunges 75-80% 1RM 3 8L+R
2. Hip Trust 75-80% 1RM 3 8

Lunge Weight
5. Squats 75-80% 1RM 3 8
15
SESSION 2 - RUNNING SESSION
Warming up
10 min run
Workout Weight/Kg Sets Reps
1. 5 min running at pace at which

talking is easy followed by 1 min Feeling of toughness:
6 5 MIN + 1 MIN
running at pace at which talking is 7/10
not easy
16
SESSION 3 - HIIT
• 45 sec work / 45 sec rest

• 3 min rest in between sets
• 4 sets in total
1. Hurdle Skipping
2. Shoulder Press Lunge 30-40% 1RM Lunge
3. Weighted Crunches 60-70% 1RM Lunge
4. Forward Backward Drill
5. Knee To Stand Lunges
6. Alternating Side Plank
17
Warming up Sets Reps
10 min run
1. Knee To Box Jumps 3 8
3. • Resisted Hurdle Drill 1

• Resisted Hurdle Drill 2
• Resisted Hurdle Drill 3 2 10
4. Jumping Lunge Acceleration 2 6
18
SESSION 5 - RECUPERATION DAY
19
10 min run
1. Lunges 75-80% 1RM 3 8L+R
2. Hip Trust 75-80% 1RM 3 8

Lunge Weight
5. Squats 75-80% 1RM 3 8
20
Warming up
5 min run
1. 4 min running at pace at which

talking is easy followed by 1 min Feeling of toughness:
8 4 MIN + 1 MIN
running at pace at which talking is 7/10
not easy
21
10 min run
1. Knee To Box Jump (lateral) 3 4L+R
3. Seated Box Jumps 2 6
4. Drop Jumps 2 6
5. Countermovement Jumps 2 6
6. Side Cutting Drill 1

Side Cutting Drill 2 2 2
Side Cutting Drill 3
22
SESSION 2 - HIIT
• 1 min work / 1 min rest

• 4 sets in total
1. Hurdle Skipping
30-40%
2. Shoulder Press Lunge
1RM Lunge
3. Oblique Crunches
4. Alternating Single Leg Bridge
50-60%
5. Bulgarian Split Squat
1RM Lunge
6. Plank Variations
23
Warming up
10 min run
1. Lunges 80-85% 1RM 3 6-8 L + R
2. Hip Trust 80-85% 1RM 3 6-8
3. Box Steps 80-85% 1RM 3 6-8 L + R

Lunge Weight
4. Single Leg Deadlift 80-85% 1RM 3 6-8 L + R
5. Squats 80-85% 1RM 3 6-8
24
25
5 min run
Workout 8 x 4 minutes run Weight/Kg Sets Reps
1. Start with 3 min at

pace at which talking is
easy
2. Then 50” min pace Feeling of toughness:

at which talking is not easy 7/10
3. End with 10” sprint 80%
26
Warming up
10 min run
1. Lunges 90% 1RM 4 4L+R
2. Hip Trust 90% 1RM 4 4
90% 1RM
3. Box Steps 4 4L+R
Lunge Weight
4. Single Leg Deadlift 90% 1RM 4 4L+R
5. Squats 4 4
90% 1RM
27
SESSION 7 -CIRCULATION HIIT
• 30 min work / 30 min rest

• 4 sets in total
1. HIIT Speed Ladder Drill 1
2. Advanced Superman
3. Bridge Walk Out
4. Push-ups
5. • HIIT Speed Ladder Drill 1

• HIIT Speed Ladder Drill 2
60% 1RM
6. Plank Rows
Lunge Weight
60% 1RM
7. Side Lunge Shoulder Press Lunge Weight
8. ABS Drill
28
10 min run
1. Knee To Box Jumps Lateral 3 4L+R
2. Stamina Drill 4 2
3. Plyometric Drill 2 2 6
4. • 4 x 20 meter sprint 100%

• 2 x 50 meter sprint 100% 1
• 1 x 100 meter sprint 100%
29
30
10 min run
1. Lunges 90% 1RM 4 4L+R
2. Hip Trust 90% 1RM 4 4
90% 1RM
3. Box Steps 4 4L+R
Lunge Weight
4. Single Leg Deadlift 90% 1RM 4 4L+R
5. Squats 90% 1RM 4 4
31
SESSION 4 - POWER HIIT
• 20 sec work / 20 sec rest

• 8 sets in total
1. Hurdle Skipping
2. Squat Jumps 30-40% 1RM
3. Explosive Push-ups
4. Explosive SL Bridge
60-70% 1RM
5. Bulgarian Split Squat Jumps
Lunge Weight
6. Burpees
32
Sets Reps
Workout 8 x 4 minutes run Weight/Kg Sets Reps
1. Start with 3 min at pace

at which talking is easy
2. Then 50” min at pace at which Feeling of toughness:

talking is not easy 7/10
3. End with 10” Sprint

80% Max Speed
33
34
Warming up
10 min run
1. Knee To Box Jumps Lateral 3 4L+R
2. • T Drill 1
2 2L+R
• T Drill 2
3. Explosive Knee Jump Sprint 2 4
4. • T Drill 3
2 2L+R
• T Drill 4
5. • 4 x 20 meter sprint 100%

35
Congratulations
You have completed the program! Big congratulations from the Soccer Improved team.
Let us know what you think about the program by sending us a DM on Instagram or an
email with subject ReviewExPro so we can keep improving our programs!
Now you have finished this program it is really important to keep working to maintain
the level you reached and grow even more. Keep pushing and keep believing: hard work
ultimately always pays off!
To go towards the next step we recommend following our Explosiveness Program V2

to build on the foundations laid in this part. You are only starting to discover what you
are really capable of. If you have any questions regarding V2 be sure you contact us by
sending us a DM on Instagram or an email with subject ExProV2. If you already
bought V2, great choice. If not, you still can get acces by clicking on this link. You can
get it now for € 45 (normally € 70) by using the following discount code: V2Discount.
C he c k o u r we b s i te
s o c c e r i m p r ove d . c o m
36

28 Days Explosiveness Program

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

28 Days Explosiveness Program

Uploaded by

Copyright:

Available Formats

8 -D A Y

ABOUT THE PROGRAM BEFORE YOU START

WEEK 1 WEEK 2 WEEK 3 WEEK 4

To make this program as individual as possible, it is necessary to test yourself before

1. 5 minutes general warm-up;

Use the table below to calculate your 1RM.

SESSION 1 - ADAPTION TRAINING

Workout 1 min rest in between sets Weight/Kg Sets Reps

1. Squats 50-60% 1RM 3 15

2. Lunges 50-60% 1RM 3 15 L + R

4. Box Steps 50-60% 1RM 3 15 L + R

5. Single Leg Deadlift 50-60% 1RM 3 12 L + R

6. Mountain Climbers 50-60% 1RM 3 10 L + R

SESSION 2 - EXPLOSIVE TRAINING

Ultimate Dynamic Warming Up

Workout 2-3 min rest in between sets Weight/Kg Sets Reps

2. Triangle Sprint Drill 3 5L+R

3. SL Explosive Push-off Jump 3 8L+R

4. 50 meter Sprint 70% Max Speed 4

5. Alternating Lunge Jumps 3 6L+R

SESSION 3 - POWER TRAINING UPPER BODY + CORE

3 x (30 sec plank + 30 sec push-ups)

Workout 1 min rest in between sets Weight/Kg Sets Reps

1. Plank Push Up 4 4L+R

60% - 70% 1RM

50% - 60% 1RM

5. Weighted Russian Twist 50% - 60% 1RM

6. Alternating Mountain Climbers 4 10 L + R

SESSION 4 - POWER TRAINING LEGS

Workout 2-3 min rest in between sets Weight/Kg Sets Reps

1. Lunges 70% - 75% 1RM 3 8L+R

2. Hip Trust 75-80% 1RM 3 8

3. Box Steps 75-80% 1RM 3 8L+R

4. Single Leg Deadlift 75-80% 1RM 3 8L+R

5. Squats 75-80% 1RM 3 8

SESSION 5 - RECUPERATIVE RUNNING

Workout Sets Reps

1. Running at pace at which talking is easy 4 15 MIN

SESSION 6 - EXPLOSIVE SESSION

Workout 2-3 min rest in between sets Weight/Kg Sets Reps

2. 50 meter Sprint 70% Max Speed 4

5. Knee Jump + Lateral Jump 3 6

6. 50 meter Sprint 70% Max Speed 4

SESSION 7 - FORCE TRAINING UPPER BODY + CORE

3 x (30 sec plank + 30 sec push-ups)

Workout 1 min rest in between sets Weight/Kg Sets Reps

1. Plank Push Up 4 4L+ R

6. Alternating Mountain Climbers 4 10 L + R

SESSION 1 - POWER TRAINING LOWER LEG

Workout 2-3 min rest in between sets Weight/Kg Sets Reps

1. Lunges 75-80% 1RM 3 8L+R

2. Hip Trust 75-80% 1RM 3 8

3. Box Steps 75-80% 1RM 3 8L+R

4. Single Leg Deadlift 75-80% 1RM 3 8L+R

5. Squats 75-80% 1RM 3 8

SESSION 2 - RUNNING SESSION

Workout Weight/Kg Sets Reps

1. 5 min running at pace at which

• 45 sec work / 45 sec rest

Workout Weight/Kg Sets Reps

2. Shoulder Press Lunge 30-40% 1RM Lunge

3. Weighted Crunches 60-70% 1RM Lunge

4. Forward Backward Drill