FRST Athletics — High School Soccer Training Program

Give your soccer player the engine, the explosiveness, and the durability to dominate for 90 minutes — every single game.

The FRST Athletics High School Soccer Training Program is a complete 12-week PDF training guide built specifically for middle and high school soccer athletes. This program uses the proven 80/20 polarized training model — the same approach elite soccer players use — to build a massive aerobic base while developing explosive sprint speed and first-step power.

What's inside:

• 12 weeks of structured training (4–5 sessions per week)

• Full heart rate zone guide — train at the right intensity every session

• 80/20 polarized conditioning — tempo runs, Zone 2 aerobic base, and Zone 4-5 sprint intervals

• Dumbbell-only strength training with single-leg emphasis

• ACL prevention and ankle stability built into every session

• Power-speed drills — A-skips, A-runs, pogos, and acceleration work

• RPE system — no percentages, no guesswork

Who it's for: Middle school and high school soccer players who want to be faster, fitter, and harder to beat in the 80th minute.

What to expect: By week 12 your athlete will recover faster between sprints, accelerate harder off the first step, and have the conditioning to play at full intensity from kickoff to final whistle.

Instant digital download. Purchase today and start training immediately.