Girls Soccer Training Packet


  • 4x Girls Soccer-Specific Training Plans in 1 Packet
  • 21x weeks total of pre-season training, as well as 9 weeks of in-season strength training
  • Train Strength, Endurance and Repeat Sprint Ability concurrently
  • Save 30% over purchasing the plans individually



The Girls Soccer Training Packet is composed of 4 training plans and 21 weeks of pre-season training, which are sport-specifically designed to prepare female, prep-aged soccer plays for the fitness demands of the soccer season.

The plans focus directly on the sport-specific fitness demands of soccer, specifically:

  • Total Body Strength, with an emphasis on the lower body
  • Functional core strength (Chassis Integrity)
  • Overall Running Endurance – both aerobic base and speed over ground
  • Repeat Sprint Ability and Conditioning

The three pre-season plans, Girls Soccer Base, Girls Soccer Build, and Gilrs Soccer Pre-Season Peak are each 7 week plans, with week 7 in each plan an unload/taper week. This way the plans can be completed back to back the 21 weeks directly before the soccer season.

Strength Training
The strength training in the three pre-season training plans in this packet (Base, Build, Pre-Season Peak) is progressive within each plan, and from plan to plan.

Girls Soccer Base deploys a bodyweight strength assessment for the lower body, upper body and core, and follow-on progressions based on the initial assessment results. In this way the plan automatically “scales” to the incoming fitness of the individual athlete, and allows athletes of vastly different ages and fitness levels to easily and efficiently complete the programming together. The plan includes a mid-cycle re-assessment with it’s own follow-on progressions, and so continues to push the athlete(s) throughout the plan as their fitness/strength improves.

Girls Soccer Build deploys the Leg Blaster bodyweight complex progression to train leg strength. This progression has been proven as effective as front squats in building strength in young athletes, and is a great tool for building a base level of strength for follow-on barbell and other loaded training.

Girls Soccer Preseason Peak  deploys classic barbell and dumbbell strength exercises to train leg strength, including front squats, back squats, and loaded walking lunges.

Each plan deploys Prep Strength’s “Chassis Integrity” core strength training methodology to train functional core strength. Chassis integrity uses rotation, anti-rotation, extension and total core exercises from the standing or kneeling position.

Each plan also trains upper body strength with bodyweight or dumbbell-based strength exercises.

As a general rule, soccer players, especially prep-aged soccer players, are notoriously weak which limits speed, power and durability.  The plans in this packet address this deficit in a direct, efficient manner with 2 day/week strength training.

Research has shown that soccer plays run a between 4 and 6 miles over the course of a 60-90 minute match. The endurance programming in this training packet trains both aerobic base, and speed-over-ground fitness, and is progressive from plan to plan.

Girls Soccer Base deploys multiple 1.5 mile run assessments with follow-on 800m repeats.  Girls Soccer Build deploys multiple 3-mile run assessments and 1-mile repeats. Both Boys Soccer Base and Boys Soccer Build train aerobic base with mid-week long runs from 3-6 miles.

Girls Soccer Pre-Season Peak deploys a 6-mile assessment and 2-mile repeats, 2 days/week.

Repeat Sprint Ability
Competitive soccer games are essentially a long session of sprint shuttle repeats for players with active recover between efforts. This packet of plans hammers repeat sprint ability with a progression from plan to plan of more intense repeat sprint programming, including 150m shuttles, 300m shuttles, Half Gassers, Full Gassers and Small Sided Soccer Games, which research has shown to train not only repeat sprint ability, but also passing and dribbling technique.

Click the links below for the specifics of each training plan:


What order should the plans be completed it? 

  1. Girls Soccer Base
  2. Girls Soccer Build
  3. Girls Soccer Preseason Peak
  4. Soccer In-Season Strength

Required Equipment?
Click the individual training plans above for each plan’s specific required equipment. Base is a limited equipment training plan. Build, Pre-Season Peak and In-Season Strength require a fully-equipped weightroom including barbells, plates, racks, pull-up bar, and dumbbells and/or kettlebells.

What if I don’t have 21 weeks before the season starts.
If you or your athletes are fit and have weightroom experience, work backward from the season start week and begin with the appropriate plan. If you or your athletes are unfit, or not familiar with strength training, Begin with Girls Soccer Base and work forward through as many weeks of the packet as possible before the season starts.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

Can I see sample training?
To see/experience the first week of programming for each of these training plans click on the individual training plans below, and then click the “Sample Training” tab to see the entire first week of programming.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What about nutrition?
See our Nutritional Guidelines HERE.

The price for this packet of plans represents a 30% savings over the combined price of the individual plans.

1) Mission Direct

Gym numbers mean nothing. All that matters is mission performance.

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.



Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.

Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?

  • Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?