The Götze Method
The Götze Method is a free 1-week training program template with 3 workout days. Train like the pros with this 6-week soccer strength program designed for coaches and athletes. Improve speed, power, endurance, and injury resistance with soccer-specific strength training.
Week 1
Day 1: Monday
- Warm-up (10-15 mins)
- Back Squat
- Dumbbell Romanian Deadlift
- Bulgarian Split Squat
- Nordic Hamstring Curl
- Hanging Knee Raise
- Weighted Planks
- Rainbow Ball Slam
Day 2: Wednesday
- Warm-up (10-15 mins)
- Trap Bar Deadlift
- Chin Ups
- Alternating Dumbbell Bench Press
- Single-Arm Dumbbell Row
- Ab Wheel Rollout
- Bird Dog
- Wall Slides
Day 3: Friday
- Warm-up (10-15 mins)
- Front Rack Reverse Lunge
- Box Jumps
- Dumbbell Step-Up
- Barbell Hip Thrust
- Sprint & Agility Work
- Hanging Leg Raise
- Side Plank Reach Through (modified)