Stamina and speed for soccer

Hey coach,

I weight 155 lbs and 5'9 and play soccer. My biggest hurdle is my lack of stamina and strength to continue for 90 minutes. I workout 6 days a week and do running before each day’s workout. any specific exercise to increase strength and stamina would be really appreciated.

On the days that you run, make sure you don’t do the same type of running all the time. Mix it up! Do some long runs and some short sprints. AIm for a total of 3-5 miles per day, but like i said, mix it up. And make sure you do your running on the soccer field! Get used to being on the field and pushing yourself to the limit. When you get done with your running, hit the gym and get in some basic strength training exercises like pushups, pull ups, military presses, squats and deadlifts. Go for high reps: 10-15 reps and do multiple sets: 4-6. This will increase you strength and stamina for sure! There will come a time when it will be good for you to do low reps: 3-5 reps on some exercises, such as squats, deadlifts, presses, pull ups and cleans. But if your primary focus right now is stamina, stay with the high reps. You can mix in some low rep and high weight after about 6-8 weeks of the high rep training. If you need a more specified program, you can email me at: Good luck!