4-week gym plan

Don’t train just to look strong. Train to play stronger.

Build the strength, power, stability, and body control you need on the field with a training plan designed specifically for soccer players.

4 weeksof progressive training

Up to 5 sessionsorganized each week

Clear exercise videosto perform each exercise correctly

Sets and rest timesso you never have to guess

Get my P17 plan

The real problem

Do you go to the gym but still don’t know if it’s actually improving your game?

Many players train hard but follow routines built only to look bigger. They switch exercises, pile up fatigue, and don’t know how to transfer that strength to the field.

×You don’t know which exercise to choose or how much weight to use.

×You train your legs but don’t feel more explosive.

×You arrive fatigued for training or matches.

×You don’t know how to combine gym work and soccer.

The problem isn’t going to the gym.It’s training without a soccer-specific purpose.

Stop guessing

P17 METHOD

Four pillars. One goal: perform better.

Each session combines physical qualities that matter for the actions you repeat during a match.

01

Strength

Build a physical base to compete, shield the ball, and handle contact.

02

Power

Apply force quickly in accelerations, jumps, and changes of pace.

03

Stability

Improve control of your ankles, knees, hips, and core.

04

Prevention

Strengthen key areas to reduce common risk factors.

Train with a plan

TRAINING EXAMPLES

Here’s what some of the training inside the plan looks like.

Strength, core, stability, rotation, and injury prevention through clearly explained exercises.

Core and control

Anti-rotation and stability work to transfer your strength more effectively.

Full-body strength

Exercises that build usable strength and postural control.

Rotation and power

Movements that connect the lower body, core, and upper body.

Isometrics and stability

Sessions that strengthen key areas and improve your physical base.

Dynamic core

Body control to support explosive actions during the game.

Prevention and coordination

Specific work to move your body better and make it more resilient.

P17 Community

Thousands of soccer players already learn with P17 Trainer.

We don’t post random exercises. We explain what to train, how to do it, and why it matters on the field.

JUAN FELIPEDUQUE OSORIOCOACH AND CREATOR OF P17 TRAINER

BUILT FROM EXPERIENCE

A plan created by someone who has lived the game.

I’m Juan Felipe Duque Osorio. I’ve dedicated my life to soccer, playing for professional and amateur teams, and for more than five years I’ve worked in coaching and content creation for soccer players.

“My goal isn’t just for you to lift more weight. It’s to build a body that’s better prepared to compete.”

Your questions answered

Quick questions before you start.

The program is an educational training guide and does not replace a medical or physical therapy assessment or an individual rehabilitation plan.

Do I need gym experience?

You don’t need to be advanced. Focus on proper technique, start with loads you can control, and ask for supervision if you’re unfamiliar with an exercise.

Do I have to complete all five sessions?

The plan includes up to five sessions. You can adjust the volume based on your field training, matches, recovery, and availability.

Can I combine it with my team’s training?

Yes. The key is to organize the most demanding sessions around your weekly training load and how close you are to match day.

Do I need a gym?

Yes. The program was designed primarily for gym training and uses weights, machines, benches, bands, and other common equipment.

Your opponent is training too

The difference is training with purpose, structure, and discipline.

Don’t train just to lift more weight. Train to run, jump, compete, and play stronger.

Start today