What is a suitable weekly training plan for a soccer player that includes resistance training, HIIT (High-Intensity Interval Training) regimens, and moderate intensity training using an indoor bike or erg, with one day of rest?

Weekly Soccer Training Plan

Both the indoor bike and erg are sufficient for moderate-intensity training for soccer, with the erg offering additional upper body engagement that may benefit overall conditioning, though either will adequately develop the aerobic base needed for soccer performance. 1

Equipment Selection for Moderate-Intensity Training

• The erg (rowing ergometer) provides full-body engagement including upper body musculature, which can complement soccer-specific demands, while the indoor bike more closely mimics lower-body dominant movement patterns seen in soccer 2
• Either modality will effectively develop aerobic capacity at moderate intensity (65-75% of heart rate max), which is essential for soccer's intermittent high-intensity demands 3, 2
• Moderate-intensity sessions should reach ≥30 minutes per session to optimize aerobic adaptations, performed at an intensity where conversation is possible but challenging 4, 1

7-Day Weekly Training Structure

Monday: Resistance Training (Lower Body Focus)

• Squats: 3 sets × 8-12 reps at 60-70% 1RM, 2-3 minutes rest between sets 1, 5
• Romanian Deadlifts: 3 sets × 8-12 reps at 60-70% 1RM, 2-3 minutes rest 5
• Leg Press: 2 sets × 10-12 reps at 60-70% 1RM, 2-3 minutes rest 5
• Nordic Hamstring Curls: 2 sets × 6-8 reps (eccentric focus for injury prevention) 6, 7
• Single-leg Step-ups: 2 sets × 10 reps per leg at bodyweight or light load 7
• Calf Raises: 2 sets × 12-15 reps 5

Tuesday: HIIT on Erg

• Warm-up: 10 minutes at low intensity 3
• Main Set: 4-6 intervals of 3-4 minutes at 90-95% heart rate max, with 3 minutes active recovery between intervals 3, 2
• Cool-down: 5 minutes at low intensity 3
• Total session duration: 35-45 minutes 1, 3

Wednesday: Moderate-Intensity Training (Indoor Bike or Erg)

• Duration: 40-50 minutes continuous at 65-75% heart rate max 4, 1
• Perceived exertion: Should feel challenging but sustainable, able to speak in short sentences 2
• Purpose: Builds aerobic base and aids recovery between high-intensity sessions 3, 2

Thursday: Resistance Training (Upper Body + Posterior Chain)

• Bench Press or Push-ups: 3 sets × 8-12 reps at 60-70% 1RM, 2-3 minutes rest 5
• Lat Pulldowns or Pull-ups: 3 sets × 8-12 reps, 2-3 minutes rest 5
• Single-leg Romanian Deadlifts: 2 sets × 8-10 reps per leg 7
• Plank Variations: 3 sets × 30-45 seconds 7
• Lateral Lunges: 2 sets × 10 reps per side (soccer-specific lateral movement) 4, 7
• Biceps Curls: 2 sets × 10-12 reps 5
• Triceps Extensions: 2 sets × 10-12 reps 5

Friday: HIIT on Erg

• Warm-up: 10 minutes at low intensity 3
• Main Set: 8-10 intervals of 30-40 seconds all-out effort, with 3-4 minutes active recovery between intervals (speed endurance training) 3
• Cool-down: 5 minutes at low intensity 3
• Total session duration: 40-50 minutes 1, 3

Saturday: Moderate-Intensity Training (Indoor Bike or Erg)

• Duration: 30-40 minutes continuous at 65-75% heart rate max 4, 1
• Option to alternate equipment from Wednesday's session for variety 2

Sunday: Complete Rest

• No structured training to allow for neuromuscular recovery and adaptation 1, 8
• At least 48 hours should separate resistance training sessions targeting the same muscle groups 1, 5

Critical Implementation Guidelines

Resistance Training Principles

• Progressive overload is essential: Increase weight by 2-5% when you can complete all prescribed reps with proper form for 2 consecutive sessions 5
• Maintain 48-hour minimum rest between sessions targeting the same muscle groups (Monday and Thursday structure achieves this) 1, 5
• Focus on compound movements that engage multiple muscle groups simultaneously for soccer-specific strength 4, 7
• Eccentric emphasis (Nordic hamstrings) specifically reduces hamstring injury risk in soccer players, which is one of the most common injuries 6, 7

HIIT Programming Nuances

• Two distinct HIIT modalities are included: longer intervals (3-4 minutes) on Tuesday target aerobic power, while shorter all-out efforts (30-40 seconds) on Friday target anaerobic capacity and fatigue resistance 3
• Recovery periods are intentionally long (3-4 minutes) to allow near-complete recovery and maintain high work intensity 3, 2
• HIIT frequency of 2 sessions per week is optimal for soccer players to enhance performance without excessive fatigue accumulation 1, 3

Moderate-Intensity Training Strategy

• These sessions serve dual purposes: building aerobic base and facilitating active recovery between high-intensity days 3, 2
• The erg engages upper body musculature (lats, shoulders, core) more than cycling, which may provide additional conditioning benefits for overall athleticism 2
• The indoor bike more closely mimics soccer's lower-body dominant demands and may feel more sport-specific 2
• Alternating between both modalities weekly can provide variety while achieving the same aerobic training stimulus 2

Common Pitfalls to Avoid

• Do not exceed 2-3 resistance sessions per week as soccer players typically have low resistance training frequency, and excessive volume can impair on-field performance 4, 7
• Reduce or stop activity if experiencing increasing muscle soreness beyond normal post-exercise discomfort, bone/joint pain, excessive fatigue, or performance decrements 8
• Avoid scheduling resistance training on consecutive days as this prevents adequate recovery and adaptation 1, 5
• Do not skip the eccentric-focused exercises (Nordic hamstrings) as these specifically reduce injury risk in soccer 6, 7
• Ensure HIIT intervals reach prescribed intensities (90-95% HR max) as insufficient intensity negates the specific adaptations sought 3, 2
• Break up any sedentary periods exceeding 30 minutes on rest days with light activity or standing 4