EVAD
EVAD for soccer players

Soccer is the conditioning.
The gym is for everything else.

Four training sessions and two matches already carry the running. EVAD's soccer rules tell it not to pile conditioning on top of that, so the lifting stays short and potent — unilateral strength, explosive power, and hamstring and adductor work, with eccentric hamstring work named in the rule rather than left to chance.

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SHORT & POTENT ECCENTRIC HAMSTRING WORK NOTHING PILED ON MATCH LOAD
The EVAD Train tab, showing the week's session count and new PRs above today's strength session and a note from Coach EVAD
The rules EVAD follows

What it builds — and what it refuses to add.

NEVER

Conditioning piled on match load

Sprint, turn, recover, do it again for ninety minutes. EVAD's soccer rules say plainly not to pile conditioning onto match load, so nothing gets stacked on top of the running your season already carries. Whatever the gym is for that week, it stays short and potent.

IF YOU HAVE A COACH

Who writes the pitch work

Say at setup that a club or school coach runs your sessions and that practice becomes fixed input: EVAD complements it rather than duplicating it, and never rewrites a session your coach has already set. Train on your own and it takes the whole week, pitch work included.

BUILDS

Repeat sprints and hard turns

One sprint is easy. The fortieth one, off a turn, in the 80th minute, is the sport. EVAD builds unilateral strength and explosive power for that, not a general leg day.

BUILDS

Eccentric hamstring work

Named in the rule, so it is programmed on purpose. Slow, loaded lengthening — the part of a hamstring exercise most people rush and most soccer plans leave out.

BUILDS

Adductors and groin

The rule tells EVAD to protect the groin as well as the hamstrings, so adductor strength sits in the written block beside the heavy work instead of on a list you get to later.

ACCOUNTS FOR

The fixture list

A fixture list is not a weekly template. A Saturday league match, then a midweek cup tie that was not there the week before — EVAD counts each one as real load before it places a single lift, so hard work stays off match day and heavy lower-body and maximal sprint work stay off the day before one. When the fixtures leave no room, the week keeps a genuine rest day instead of a lift wedged in beside a match.

ADAPTS

A congested week

Two matches in five days is not the same week as one. Tell it how training actually went, and the next session comes back adjusted — with the cuts listed — before you start it.

A day from a real block

What one lift looks like.

An in-season midfielder, lifting twice a week around four training sessions and a weekend match.

WEEK 4 · DAY 2 — IN-SEASON POWER

Power, Hamstrings & Groin

IN-SEASON · 34 MIN · GYM
A Hip & Ankle PrepBanded hip work, leg swings, ankle mobility 6 MIN
B Hang Power CleanFast or not at all — rack it the moment the bar slows 4 × 3
C Lateral Bound — Stick & HoldLand, hold two counts, reset. Stopping is the skill 4 × 4/SIDE
D Dumbbell Reverse LungeOne leg at a time, the way you actually run 3 × 6/LEG
E Nordic Hamstring CurlFight the whole way down — the eccentric is the point 3 × 5
F Copenhagen PlankShort lever first, no sagging hip — adductor work that is actually loaded 3 × 8/SIDE
Representative session — your block is generated from your position, your match schedule, your PRs and your equipment, and it adapts when a week runs heavy.
Why it fits

You get forty minutes, twice a week.

That is the real constraint of a soccer season. Between school, training and fixtures, the gym time is short, so what goes into it matters more than how much of it there is. EVAD writes preseason, the middle of the fixture list, and the run-in as different blocks: heavier when there is room, short and potent once matches are weekly, lighter in the days either side of one. None of it repeats work your coach already ran you through.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your position and level, your training and match schedule, your equipment. Every answer is editable before you build, and the account comes last.

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