GW STRENGTH AND CONDITIONING WOMEN S SOCCER

GW STRENGTH AND CONDITIONING WOMEN’S SOCCER SUMMER TRAINING PACKET 2012 May 2012 Tue Wed Thu 1 2 3 Sun Mon 6 7 8 9 Week 1: Finals Lift Fin...
Author: Austen Charles
363 downloads 0 Views 1MB Size
GW STRENGTH AND CONDITIONING

WOMEN’S SOCCER SUMMER TRAINING PACKET 2012

May 2012 Tue Wed Thu 1 2 3

Sun

Mon

6

7

8

9

Week 1:

Finals Lift

Finals Run

Finals Lift

Fri 4

Sat 5

10

11

12

Finals Run

Finals Lift

13

14

15

16

17

18

Week 2:

Finals Lift

Finals Run

Finals Lift

Finals Run

Finals Lift

20

21

22

23

24

25

Week 3:

Lift

Run

Lift

Run

Lift

27

28

29

30

31

Week 4:

Lift

Run

Lift

Run

Sun

Mon

June 2012 Tue Wed Thu

Fri 1

19 26

Sat 2

SELF TEST #1

3

4

5

6

7

8

Week 5:

Lift

Run

Lift

Run

Lift

10

11

12

13

14

15

Week 6:

Lift

Run

Lift

Run

Lift

17

18

19

20

21

22

Week 7:

Lift

Run

Lift

Run

Lift

24

25

26

27

28

29

Week 8:

Lift

Run

Lift

Run

Lift

9 16 23 30

Sun 1

Mon 2

Week 9:

SELF TEST #2

July 2012 Tue Wed Thu 3 4 5

Fri 6

Happy 4th!

Run

Lift

Run

Sat 7

LIFT

8

9

10

11

12

13

Week 10:

Lift

Run

Lift

Run

Lift

15

16

17

18

19

20

Week 11:

Lift

Run

Lift

Run

Lift

22

23

24

25

26

27

Week 12:

Lift

Run

Lift

Run

SELF TEST #3

29

30

31

Week 13:

Lift

Run

Sun

5

Mon

August 2012 Tue Wed Thu 1 2

Fri 3

P

R

E

14 21 28

Sat 4

6

7

8

9

10

11

S

E

A

S

O

N

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

2012 SUMMER TESTING

Date

Max Bench Press weight x reps

Max Dips 90 degrees

Pro Agility

Max Squats

Max Push-ups

Max Pull-ups

5-10-5

1- minute

1-minute

neutral grip

The
George
Washington
University
Pre
and
Post
Workout
 Stretches
 
 
 *
5min
jog/Bike
 *
Foam
roll
if
available
 
 Speed
Improvement
Warm­up:
Half
court
distance
or
20
yards
before
 conditioning
 
 • Power
skips
F/B
 • Rapid
High
knees
Forward/Side/Back
 • Butt
kicks
 • Side
shuffle
 • Backward
run
 • Carioca
 • Tempo
Run:
Run
half
court
then
back
pedal
(Down
&
Back)
25%,
50%,
75%,
 Full
speed
 
 Stationary
Dynamic
Warm­up:

Use
before
weight
training
 
 • Prisoner
Squats
x
10
Reps
 • Jumping
Jacks
x
10
Reps
 • Seal
Jumps
x
10
Reps
 • Highland
Flings
x
10
Reps
 • Low/Quick
Pogos
x
10
Reps
 • High
Pogo
Jumps
–
3
Sets
of
20
seconds
 • Front
Lunge
x5
ea
 • Side
Lunge
x5
ea
 • Dot
Drill
x
5
 • Wide
outs
x
15

 • Gates
swings
x
15
Reps
 • Scissor
Jumps
x
5
ea
 
 OR
 
 Muscle
Activation:
Use
before
weight
training
 
 • Bridges/
Double
and
Single
Leg
x
10
Reps
ea
 • Lying
Leg
Kicks
x
10
ea

 • Side
Leg
Raise
x10
ea
 • Inside
Leg
Raise
x
10
ea
 • One
Arm/
One
Leg
Supermans
x
10
ea
 • Double
Leg
Supermans
x
10
 • Fire
Hydrants
10
ea
leg
out
to
side


• • • • • • • • •

Fire
Hydrant
Circles
10
Forward
and
10
Backward
 Fire
Hydrant
Straight
Leg
Raise
10
Reps
 Prone
Lying
Knee
into
armpit
x
10
ea
leg
 Prone
Lying
Scorpion
x
6
ea
leg
 Supine
Lying
Iron
Cross
x
6
ea
leg
 Frog
Thrusts
x
10
 Mountain
Climbers/
Groiners
x
10
Reps
ea
 V
Sit
rollovers
x
5
ea
side
 Rollovers
to
hurdler
seat
x
5
ea
side



 Post­Workout
Stretches
 
 Rope
or
Belt
Static
Stretch/Cool‐down
 
 ▪
Floor
knee
grab
R/L
 ▪
Floor
ankle
grab
R/L
 ▪
Floor
quad
stretch
R/L
 ▪
Rope:
hamstring
stretch
R/L
 ▪
Rope:
half
star:
adductor
stretch
(leg
outside)
R/L
 ▪
Rope:
windmill:
gluteus
stretch
(leg
inside)
R/L
 *
Each
stretch
should
be
done
for
10
reps,
holding
for
2
sec
 each.
The
rope
stretches
should
be
held
for
30
seconds
after
 
 Or
w/o
strap:
 
 ▪Figure
Four
 ▪Butterfly
 ▪Quad
Stretch
(Partner
Option)
 ▪Single
Leg
Hamstring
(Partner
Option)
 ▪Calf
Stretch
 ▪
Shoulder
Stretch
–Arm
across
chest
 
 
 Explanations:
 
 Stationary
Warm
Up
Drills
 
 Prisoner
Squat

 • Athlete
stands
with
feet
wider
than
shoulders
 • Hands
behind
the
head
with
interlocked
fingers
 • Sit
back
while
bending
at
the
knees,
shins
stay
vertical,
weight
on
heels
 
 Jumping
Jack
 • Begin
with
feet
together
and
the
arms
at
the
side
 • Jump
the
feet
apart
to
the
side
wider
than
shoulder
length
 • Abduct
arms
overhead
elbows
straight,
return
to
start
position


Keep
the
knees
and
elbows
fully
extended
and
the
ankle
dorsiflexed
 
 Seal
Jumps
 • Begin
with
feet
together
and
hand
together
in
front
at
shoulder
height
 • Jump
by
splitting
the
feet
and
fully
horizontally
abducting
the
arms
 • Return
the
knees
and
elbows
fully
extended
and
the
ankles
dorsiflexed
 
 Highland
Flings
 • Begin
with
feet
shoulder
width
apart
and
arms
horizontally
abducted
 • Jump
so
the
right
leg
crosses
over
the
left
and
arms
cross
midline
 • Return
the
initial
position
and
then
reverse
the
arms
and
legs
 • Keep
the
knees
and
elbows
extended
and
ankles
dorsiflexed
 
 Pogo
Jumps
(Low)
 • Begin
standing
with
legs
together
and
arms
at
sides
 • Stay
in
rigid
position
and
then
reverse
the
arms
and
legs
 • Maintain
dorsiflexion
and
quickly
leave
ground
after
landing
 • Jump
as
fast
as
possible
as
if
jumping
rope
 
 Pogo
Jumps
(High)
 • Same
position
as
number
pogo
jump
low
 • Now
Jumping
as
high
as
possible
and
dorsiflexing
the
ankles
after
every
jump
 
 Front
Lunge
 • Begin
with
hands
on
hips,
fingers
back
and
thumbs
forward
 • Keep
pelvis
tucked,
chest
vertical
and
step
forward
on
front
leg
 • Lower
the
back
knee
to
the
ground
and
explode
to
star
position
 • Focus
is
hip/body
stability,
hold
the
position
 
 Side
Lunge
 • Begin
in
the
same
position
as
front
lunge
 • Step
out
to
the
side
loading
the
leg
keeping
the
feet
forward
 • Align
the
nose,
knee
and
toe
 • Goal
is
to
activate
the
lateral
stabilizers
 
 Dot
Drill
 • Begin
with
feet
together
and
the
hands
at
the
sides
 • Jump
forward
while
splitting
the
feet
wider
than
the
shoulders
 • Jump
backward
and
return
to
original
position
 • Jump
backward
again
and
split
the
feet
apart
the
same
distance
 • Return
again
to
the
initial
position
 
 Wide
Outs
 • Begin
in
a
squat
position
with
the
knees
together
 • While
in
squat
position,
jump
and
open
legs
past
shoulder
width
 • Feet
stay
pointed
forward
and
the
head
should
not
change
height
 •

Return
to
the
initial
position
 
 Gate
Swings
 • Begin
in
the
squat
position
with
the
knee
together
 • Stay
in
the
squat,
jump
and
open
the
legs,
feet
and
knees
point
out
 
 Scissor
Jumps
 • Begin
standing
with
the
feet
together
and
the
arms
at
the
side
 • Jump
into
a
front
lunge
position,
keeping
good
arm/leg
form
 • Chest
and
head
remain
vertical
and
jump
back
to
initial
position
 • Jump
into
lunge
again
alternating
the
other
leg
forward
 
 Muscle
Activation:
 
 Bridging/
Single
and
Double
L
 • Begin
lying
on
back
with
hands
across
the
chest
 • Push
into
the
ground
and
lift
the
hips
as
high
in
the
air
as
possible
 • Do
single
or
double
leg
 
 Supine
Straight
Leg
Lift
 • Begin
lying
supine
with
the
head
on
the
floor,
legs
straight,
ankle
dorsiflexed
 • Lift
one
leg
through
full
flexion
at
the
hip
and
return
to
the
floor
 • Do
not
touch
the
leg
back
to
the
floor,
maintain
ankle
dorsiflexion
 
 Side
Lying
Leg
Lifts
 • Lying
on
side
with
shoulders,
hip
and
ankle
forming
a
straight
line
 • Keep
both
ankles
dorsiflexed
and
internally
rotate
the
top
hip
(toe
down)
 • Abduct
the
hip
through
the
full
rom,
use
hip
abductors
not
flexors
 • Make
sure
athlete
is
lying
totally
on
side,
not
supporting
with
the
arm
 
 Side
lying
inside
leg
lifts
 • Begin
on
side;
top
leg
crosses
over
bottom,
with
top
leg
foot
flat
on
the
floor
 • Bottom
leg
is
kept
straight
with
the
ankle
dorsiflexed
 • The
bottom
leg
is
adducted
maximally
with
no
rotation
at
the
hip
 
 Prone
Alternating
Arm/
Leg
Raise
 • Begin
lying
prone
on
mat
with
arms
extended
forward
and
the
legs
straight
 • Thumbs
are
pointed
to
the
sky
and
ankles
are
kept
dorsiflexed
 • The
left
arm
and
right
leg
are
then
simultaneously
lifted,
keeping
both
straight
 • Then
the
limbs
are
switched,
make
sure
dorsiflexion
is
kept.
 
 Supermans/
Skydivers
 • Begin
lying
prone
on
mat
with
arm
extended
forward
and
the
legs
straight.
 • Thumbs
are
pointed
to
the
sky
and
ankles
are
kept
dorsiflexed
 • Lift
both
arms
and
legs
at
the
same
time
keeping
the
limbs
straight
 • Try
not
to
let
the
thigh
or
arms
touch
the
ground
between
reps
 •

Fire
Hydrants
 • Begin
kneeling
with
hand
on
the
floor
and
both
ankles
dorsiflexed
 • Keep
the
hands
under
the
shoulders
and
the
knees
under
the
hips
 • The
shoulder
and
hips
are
kept
squat
and
parallel
to
the
groun
 • Keep
the
knee
bent
so
the
calf
touches
the
hamstrings
 • Extend
and
abduct
the
thigh
backward
at
a
45‐degree
angle
 
 Fire
Hydrant
Forward
Circles
 • Begin
in
the
hydrant
position
 • Circle
the
thigh
so
the
knee
scribes
a
large
circle
forward
 • Maintain
dorsiflexion
and
keep
back
from
rotating
and
the
arms
straight
 • Shoulders
and
hips
are
kept
square
and
parallel
 
 Fire
Hydrant
Backward
Circles
 • Begin
in
the
hydrant

 • Circle
the
thigh
so
the
knee
scribes
a
large
circle
backward
 • Maintain
dorsiflexion
and
keep
back
from
rotating
and
the
arms
straight
 • 
Shoulders
and
hips
are
kept
square
and
parallel
 
 Fire
Hydrant
Straight
Side
Leg
Raise
 • Begin
in
the
hydrant
position
 • Straighten
and
abduct
one
leg
perpendicular
to
the
line
of
the
body
 • Lift
the
straight
leg
to
max
abduction
and
return
to
floor
but
do
not
rest
 • Maintain
dorsiflexion
and
keep
shoulders
and
hips
square
 
 Prone
Knee
into
Armpit
 • Begin
in
the
prone
position
with
the
hands
out
to
sides
 • Abduct
one
leg
out
to
the
side
bending
at
the
knee
 • Keep
the
ankles
dorsiflexed
and
the
leg
off
the
ground
the
entire
exercise
 • Bring
the
knee
up
into
the
armpit
and
return
 • Keep
the
chest
down
and
do
not
rise
up
on
the
side
of
the
exercise
 
 Dynamic
Mobility
Exercises
 
 Iron
Cross
 • Being
in
the
supine
position
with
arms
abducted
to
the
sides
 • Sweep
the
straight
left
leg
across
the
body
to
the
opposite
hand
 • Turn
the
head
in
the
opposite
direction
of
the
leg
and
keep
toes
up
 • Keep
stationary
leg
on
the
midline
and
stabilize
leg
during
movement
 
 Cobra
Stretch
 • Begin
in
the
prone
position
with
the
arms
abducted
to
the
side,
palms
down
 • Reach
back
with
folded
left
leg
to
try
to
touch
heel
to
right
hand
 • Maintain
the
dorsiflexion
during
the
exercise
 • After
contacting
the
hand,
rhythmically
roll
and
switch
sides
 


Frog
Thrusts
 • Begin
in
the
pushup
position
 • Jump
the
feet
forward
toward
the
hands
keeping
the
knees
inside
the
elbow
 • Return
to
the
push
up
position
and
then
alternate
knees
outside
elbow
 • Focus
is
on
keeping
the
hips
low,
try
to
keep
shins
vertical
and
feet
flat.
 
 Mountain
Climbers
 • Begin
in
push
up
position
 • Jump
only
one
foot
forward
on
the
inside
of
the
elbows
 • On
return
of
that
foot,
the
other
foot
then
alternates
into
forward
position
 • Focus
on
low
hip
and
executing
full
hip
flexion
and
extension
 
 Groiners
 • Begin
in
push
up
position
 • Jump
only
one
foot
maximally
forward
on
the
outside
of
the
elbows
 • On
return
of
that
foot,
the
other
foot
then
alternates
into
outside
position
 • Focus
on
low
hips
and
straight
body
position
 
 Rollovers
to
inside
Hurdler
Seat
 • Begin
seated
on
the
ground
with
the
legs
extended
in
front
of
the
body
and
toe
up
 • Roll
back
and
touch
the
toes
to
the
floor
and
roll
back
toward
sitting
 • Flex
one
thigh
and
externally
rotate
that
leg
to
position
foot
on
opposite
knee
 • Stretch
forward
in
this
hurdler
seat
position
and
roll
backward
again
 • Reverse
legs
in
the
hurdler
seat
position
upon
return
 
 Hurdler
Seat
Exchange
 • Begin
in
the
hurdler
seat
position
with
the
hands
on
the
ground
 • Roll
over
into
the
prone
position
with
the
legs
together
 • Continue
to
roll
in
that
direction
and
push
up
into
the
opposite
hurdler
seat
 • Roll
in
the
other
direction
and
once
again
reverse
the
hurdler
seat
position.
 
 


Name_________________________

GW SOCCER SUMMER 2012 Phase 1 Day 1: Exercise

Week 1

Week 2

Week 3

Week 4

Barbell Back Squat "leg burner" heavy set of 10; moderate set of 15, light set of 20 ex: 10x95, 15x65, 20x45 (start higher each week!)

x10

x10

x10

x10

x15

x15

x15

x15

x20

x20

x20

1-Arm DB Snatch

x5e

x5e

x4e

x3e

hold 1 dumbbell, lower to top of knees - hips go back - lik e RDL

x5e

x5e

x4e

x3e

x5e

x4e

x3e

up FAST overhead, keep close to body, stabilize at top, all 1 side, switch

Barbell Kneeling Core Roll-Outs

x10

x10

x12

x12

Can use Ab Dolly

x10

x10

x12

x12

x10

x12

x12

kneel on blue airex pad

DB Alternating Bench Press directly into Push-ups hold 2 dumbbells at the top, 1 down and up, alternate go right into GOOD push-ups (use 3 white plates if need to!)

x12 / 15

x10 / 20

x8 / 25

x6 / 30

x12 / 15

x10 / 20

x8 / 25

x6 / 30

x10 / 20

x8 / 25

x6 / 30

Skater Jumps As high as you can, and as far laterally as you can jump! Outside foot to outsde foot -- be explosive!

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

Glute Ham Machine Oblique Core "side bends"

x10e

x10e

x12e

x12e

easiest: hands down, harder: hands behind head; hardest: hands over head

x10e

x10e

x12e

x12e

(alternative = Standing Plate Side Bends)

x10e

x12e

x12e

DB Alternating Lateral Lunge to Overhead Press x12e Hold 2 dumbbells -- low lateral lunge, reach for ankles with both weights; x12e reach straight overhead in middle, on way to the next side.

x10e

x8e

x6e

x10e

x8e

x6e

x10e

x8e

x6e

DB Curls "Run the Rack" x5e Start as heavy as you can, and continually make your way down the x5e dumbbell rack -- right onto next dumbbells (goal: start heavier ea. week!)

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

Rocky Sit-ups Keep hands behind head - full sit-up, rotate rotate at the top

x10

x10

x12

x12

x10

x10

x12

x12

x10

x12

x12

Day 2: Exercise

Week 1

Week 2

Week 3

Week 4

Barbell Back Lunge into Box Step-ups Lighter weight; CONTROL the movement - core tight all 1 side then switch

x5e

x5e

x4e

x3e

x5e

x5e

x4e

x3e

x5e

x4e

x3e

CB Power Sit-ups touch CB behind head, full sit-up, reach up at top

x15

x15

x15

x15

Cable Machine Tricep Press-downs Rope attachment; elbows stay by ribs

x15

x12 x12

x15

x15

x15

x15

x15

x15

x10

x8

x6

x10

x8

x6

x10

x8

x6

Pull-ups "around the bars" Overhand, Neutral, Reverse Grip -- in this order Use band for assistance / weight belt for challenge

x3/3/3

x4/4/4

x5/5/5

x6/6/6

x3/3/3

x4/4/4

x5/5/5

x6/6/6

x4/4/4

x5/5/5

x6/6/6

1-Leg PB Hamstring Curls Other leg straight up, out of the way Hips go UP when foot curls in towards butt

x6e

x8e

x10e

x12e

x6e

x8e

x10e

x12e

x8e

x10e

x12e

Supermans OR Glute Ham Reverse Raises Laying on stomach, lift arms and legs together Hold weight for challenge

x10

x12

x12

x15

x10

x12

x12

x15

x12

x12

x15

Shoulder Burn Hold 2 light dumbbells- go through in sequential order: lateral, front, reverse, upright, punches, overhead

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

Slideboard Explosive! As fast as you can get the # of reps! reps = total # of touches

x10

x10

x12

x15

x10

x10

x12

x15

x10

x12

x15

Wall Sit Back flat against wall, 90 degrees, hand off legs! Plate on lap for challenge

x :30 seconds

x :40 seconds

x :50 seconds

x :60 seconds

x :30 seconds

x :40 seconds

x :50 seconds

x :60 seconds

x :40 seconds

x :50 seconds

x :60 seconds

___

Day 3: Exercise

Week 1

Week 2

Week 3

Week 4

How fast can you get through the exercises below? You can't go on to the next until you get ALL the reps! Take breaks as needed, but pick up where you left off

CIRCUIT Med Ball Granny Tosses (or throw down if need to for space) Box Jumps (height that isn't too tough for quick reps) Step down! Dumbbell Push-up Position Row (just row, no push-up) Full Sit-ups holding plate (can tuck toes under something) Burpies (no push-up - jump feet out, feet in, big jump up) Right Side Hip Bridge Lifts (front plank position, hip up/down) Left Side Hip Bridge Lifts (front plank position, hip up/down) Squat Jumps (jump as high as you can each one!) Line Quick Feet (tempo: over, over, back, back) V-Twist Core Rotations with Plate (touch plate to ground!) Jump Rope Alternating Lateral Lunges (hold 1 dumbbell - sit low!) Plate Toe Touches (laying on back, legs up straight) Mt Climbers (keep back flat, drive knees to chest) FINAL TIME:

25

25

25

25

25

25

25

25

25 each

25 each

25 each

25 each

25

25

25

25

25

25

25

25

25

25

25

25

25

25

25

25

25

25

25

25

25 each

25 each

25 each

25 each

25 each

25 each

25 each

25 each

25

25

25

25

25 each

25 each

25 each

25 each

25

25

25

25

25 each

25 each

25 each

25 each

Name_________________________

GW SOCCER SUMMER 2012 Phase 2 Day 1: Exercise

Week 5

Week 6

Week 7

Week 8

Barbell Hang High Pull beginning part of the hang clean BIG jump, right elbows

x5

x4

x3

x2

x5

x4

x3

x2

x4

x3

x2

Neutral Grip Pull-ups

x6

x8

x10

x12

Perfect Reps! Down to straight arms every rep

x6

x8

x10

x12

x8

x10

x12

Single Leg Box Jumps

x3e

x3e

x5e

x5e

standing on one foot, jump up land soft STEP DOWN

x3e

x3e

x5e

x5e

x3e

x5e

x5e

x10

x8

x6

x4

x10

x8

x6

x4

x8

x6

x4

Barbell Back Squat Core tight, sit LOW Dumbbell Alternating 1-Arm Shoulder Press standing position, core tight, both dumbbells at top, 1 down up, switch arms

x10e

x8e

x6e

x4e

x10e

x8e

x6e

x4e

x8e

x6e

x4e

2-1 Leg Stability Jumps w/ CB Forward Reach standing on 2 legs, jump out as far as you can, low reach, back to 2 feet and switch legs

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

Back Lunge w/ DB High Reach x10e Hold 1 dumbbell; back lunge with high reach at bottom x10e switch legs each time

x8e

x6e

x4e

x8e

x6e

x4e

x8e

x6e

x4e

1-Arm DB Scap to Row FLAT back, scap, row, let the row go, let the scap go All 1 arm then switch

x10e

x8e

x6e

x4e

x10e

x8e

x6e

x4e

x8e

x6e

x4e

Hurdle Step-Overs / Step-Unders Adjust hurdles to step over and step under Keep hips square

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

PB Push-ups (Hands on Ball) Hands on ball, all the way down each rep Core tight

x6

x8

x10

x12

x6

x8

x10

x12

x8

x10

x12

Kneeling Supermans opposite knee to opposite elbow - all 1 then switch core tight, slow controlled movements

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

Cable Machine Reverse Core Rotations Sideways to cable machine, pivot on back foot all 1 side then switch

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

Day 2: Exercise

Week 5

Week 6

Week 7

Week 8

Barbell Hang Clean EXPLOSIVE movement, up fast!

x5

x4

x3

x2

x5

x4

x3

x2

x4

x3

x2

1-Leg Lateral Ankle Stability Jumps (hurdles) standing on 1 leg, just back and fourth - stabilize

x3e

x3e

x3e

x3e

x3e

x3e

x3e

x3e

x3e

x3e

x3e

Push-up Position Knee Drivers all one leg then switch, leg out straight straight back then bring in to opposite elbow; across body

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

Barbell Bench Press touch chest every rep

x10

x8

x6

x4

x10

x8

x6

x4

x8

x6

x4

Single Leg Box Squats to Parallel all the way down to parallel every rep

x5e

x6e

x7e

x8e

x5e

x6e

x7e

x8e

x6e

x7e

x8e

Leg Swings front to back and side to side

x5e

x5e

x5e

x5e

Plate Overhead Lunges Hold heavy plate straight up over head Alternate lunges; keep core tight PB Hamstring Curls Other leg straight up to keep out of way Hips go UP when you curl in

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x10e

x8e

x6e

x4e

x10e

x8e

x6e

x4e

x8e

x6e

x4e

x6e

x8e

x10e

x12e

x6e

x8e

x10e

x12e

x8e

x10e

x12e

x10 Band Up and Aparts stand 1 foot on skinny band; arms sraight -x10 up overhead, apart behind shoulders and back down

x10

x10

x10

x10

x10

x10

x10

x10

x10

Heavy DB RDL Hold 2 dumbbells; FLAT back, shoulders forward = stick your hips back

x10

x8

x6

x4

x10

x8

x6

x4

x8

x6

x4

DB Alternating Front / Lateral Raises hold two dumbbells, straight arms out to the front and then to the side

x10e

x10e

x8e

x6e

x10e

x10e

x8e

x6e

x10e

x8e

x6e

Slant Board Core Rotations stand on one foot and rotate core ball aroudnd side to side; keep balance!

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

___

Day 3: Exercise Box Jumps Challenging Box

Week 5

Week 6

Week 7

Week 8

x5

x4

x3

x3

x5

x4

x3

x3

x4

x3

x3

Lateral Band Walks

x10e

x10e

x10e

x10e

band around ankles and knees

x10e

x10e

x10e

x10e

x10e

x10e

x10e

Keep core tight

Broad Jumps For Distance

x5

x5

x5

x5

How far out can you jump

x5

x5

x5

x5

x5

x5

x5

x10

x8

x6

x4

x10

x8

x6

x4

x8

x6

x4

Barbell Front Squat

Single Leg DB RDL hold 1 dumbbell, back leg comes up, keep leg straight FLAT back

x10e

x8e

x6e

x4e

x10e

x8e

x6e

x4e

x8e

x6e

x4e

x6e

x7e

x8e

Explosive Lateral Box Jumps 1 foot on the box, jump "up and over" as high as you can get each jump

x5e

Slideboard be explosive! Reps = Total # of touches

x5e

x6e

x7e

x8e

x6e

x7e

x8e

x15

x20

x25

x30

x15

x20

x25

x30

x20

x25

x30 x12e

MB Plyo Push-ups (hands on) 1 hand on the ball, 1 hand on the ground, jump over to other side - alternate each rep -walk over if need to

x6e

x8e

x10e

x6e

x8e

x10e

x12e

x8e

x10e

x12e

Cable Machine Reverse Core Rotations Face cable machine, rotate around and pivot on back foot - alternate

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

Alternating Front Lunges w/ DB Overhead Lean hold 2 dumbbells, lean over leg in front at bottom of lunge - alternate

x10e

x8e

x6e

x4e

x10e

x8e

x6e

x4e

x8e

x6e

x4e

MB Explosive Partner Side Throws Can throw against wall too

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10

x8

x6

x4

x10

x8

x6

x4

x8

x6

x4

DB Bent Over Reverse Fly FLAT back bent over; arms out to side

Name_________________________

GW SOCCER SUMMER 2012 Phase 3 Day 1: Exercise

Week 9

Week 10

Week 11

Week 12

Barbell Complex: Dead Lift / Hang Clean / Front Squat all of the first exercise, then directly on to the next

x5/5/5

x5/5/5

x3/3/3

x3/3/3

x5/5/5

x5/5/5

x3/3/3

x3/3/3

x5/5/5

x3/3/3

x3/3/3

DB Burpies

x:30 sec

x:30 sec

x:40 sec

x:40 sec

write in weight; how many reps can you get?

x:30 sec

x:30 sec

x:40 sec

x:40 sec

x:30 sec

x:40 sec

x:40 sec

hold dumbbells, jump feet out, in, jump up -- no push-up

Front Plank

x1 min

x1 min

x1 min

x1 min

write in weight; how many reps can you get?

x1 min

x1 min

x1 min

x1 min

x1 min

x1 min

x1 min

x10

x8

x6

x4

Core tight, FLAT back

Barbell Bench Press bar to chest every rep

x10

Single Leg Bulgarian Squats Back foot up; squat down, keep chest up Make sure front toe doesn't go over knee

x10e

CB V-ups Touch CB behind head; leg raises together both legs Goal: keep feet off ground the whole time Standing DB Overhead Triceps Hold 1 DB; keep elbows in close to head

x10e

x8

x6

x4

x8

x6

x4

x8e

x6e

x4e

x8e

x6e

x4e

x8e

x6e

x4e

x10

x12

x14

x16

x10

x12

x14

x16

x12

x14

x16

x10

x8

x6

x4

x10

x8

x6

x4

x8

x6

x4

Low Box Lateral DB Lunges Hold 1 DB; all 1 leg then switch foot all the way on box, toes straight ahead

x10e

x8e

x6e

x4e

x10e

x8e

x6e

x4e

x8e

x6e

x4e

Cable Machine Kneeling Crunches Knees on blue pad, crunch elbows to knees 2 sec hold

x10

x12

x14

x16

x10

x12

x14

x16

x12

x14

x16

Jump Rope How many reps

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

MB Slam Downs overhead med ball throw down as hard as you can

x:30sec

x:30sec

x:30sec

x:30sec

Push-ups All the way down; good reps!

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

Day 2: Exercise Barbell Power Cleans from the floor; back tight; use LEGS to initiate movement Neutral Grip Pull-ups Perfect Reps / add weight to challenge

Week 9

Week 10

Week 11

Week 12

x5

x4

x3

x2

x5

x4

x3

x2

x4

x3

x2

x6

x8

x10

x12

x6

x8

x10

x12

x8

x10

x12

Lateral Band Walks 2 bands -- knees and ankles; feet hip width, step wider NO side to side upper body movement

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

x10e

Barbell Back Squat Perfect reps! All the way down -- like testing

x10

x8

x6

x4

x10

x8

x6

x4

x8

x6

x4

x8e

x6e

x4e

1-Arm DB Row FLAT BACK! No "scap" movement -- just row Keep core tight, don't use momentum Barbell Roll Outs OR Ab Dolly core tight; knees on blue pad, side hands away from body lower hips until out in straight line, use core to pull back up MB Wall Throws Face wall; alternate side to side throws

x10e x10e

x8e

x6e

x4e

x8e

x6e

x4e

x10

x10

x10

x10

x10

x10

x10

x10

x10

x10

x10

x10e

x10e

x12e

x12e

x10e

x10e

x12e

x12e

x10e

x12e

x12e x12e

Glute Ham Machine Oblique Bends Lay sideways, blue pad at hip bone, stay on your side hands overhead; or add weight for challenge

x10e

x10e

x12e

x10e

x10e

x12e

x12e

x10e

x12e

x12e

Cable Machine Back Step Knee Drivers Core tight; drive knee to elbows; 2 sec hold ea rep.

x10e

x12e

x14e

x16e

x10e

x12e

x14e

x16e

x12e

x14e

x16e

Mt Climbers push-up position; keep back flat alternate driving knees to chest

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

MB Granny Tosses Throw med ball up as high as you can; let bounce

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

"Y" Hold on back -- 6-in crunch hold -- arms overhead in "Y"

x:30sec

x:30sec

___

Day 3: Exercise

Week 9

Week 10

Week 11

Week 12

Hanging Knee Raises add weight -- dumbbell or med ball hold with ankles

x10

x10

x10

x10

x10

x10

x10

x10

x10

x10

x10

Barbell Alternating Box Step-ups core tight, whole foot on box, drive through heel stand all the way up, top knee drive, switch

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

x5e

Low Box Quick Feet

x20e

x25e

x30e

x35e

tempo: up, up, down, down

x20e

x25e

x30e

x35e

x25e

x30e

x35e

Barbell RDL x10 Squeeze shoulder blades, FLAT BACK x10 knees UNLOCKED -- stick butt out as shoulders forward DB Push-up Row push-up, row, row = 1

x8

x6

x4

x8

x6

x4

x8

x6

x4

x10e

x8e

x6e

x4e

x10e

x8e

x6e

x4e

x8e

x6e

x4e

x4

x5

x6

Lateral Hurdle High Knees (3 medium hurdles) x3 down, back = 1; stay in hurdles -- as soon as outside x3 leg gets there, right back through (high knees not buttkicks)

x4

x5

x6

x4

x5

x6

Bench Dips Perfect reps -- all the way down feet up, add weight for challenge

x10

x15

x20

x25

x10

x15

x20

x25

x15

x20

x25

Single Leg PB Hamstring Curls 1 leg at a time, make sure hips come UP when you curl heel in towards butt

x6e

x8e

x10e

x12e

x6e

x8e

x10e

x12e

x8e

x10e

x12e

Side Hip Bridge Lifts Raise top leg to make more difficult Wall Sit 90 degrees -- plate on lap; hands off legs Body Weight Squats Perfect reps, all the way down -- like testing Rocky Sit-ups hands behind head, full sit-up, rotate, rotate at top

x10e

x12e

x14e

x16e

x10e

x12e

x14e

x16e

x12e

x14e

x16e

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

x:30sec

GW STRENGTH AND CONDITIONG BODY WEIGHT WORKOUT Day 1: TOTAL BODY CIRCUIT

x3 (times through)

Jump Rope *as fast as possible Alt. Front Lunges (hands behind head) *wear weight vest Alternating Front and Lateral Raises (w/ weights) *arms straight Full Sit-Ups (cross arms over chest) *forearms touch quads Mountain Climbers (push up position; alt. knee to chest) Alt. Lateral Lunges (hands behind head) *wear weight vest Push-ups (on knees if needed to get good reps) Bicycle Abs (hands behind head; op elbow to op knee) Quick Feet on bottom stair (on,on,off,off tempo) *as fast as possible Tricep Bench Dips (can use chair or coffee table) *down to 90 degrees V-Twist Ab Rotations (with weight) legs off ground, rotate touch wt to ground

100 reps 25 each 25 each 50 50 each 25 each 50 50 each 50 each 25 50 each

Time: !!!!!Try to beat your time each time through circuit!

Day 2: TOTAL BODY CIRCUIT Squat Jumps (touch the ground between legs, jump as high as possible) *wear weight vest

x3 (times through)

Bottom Stair Hand Walk Ups (push up position; walk hands up and down stair as fast as possible) Stability Ball Crunch Reaches (arms straight up holding wts) *reach for the sky Jumping Jacks holding w/ weights Alternating Shoulder Presses (weights above head, lower one to shoulder and back up, switch) Stability Ball Side Crunches (feet against wall; hands behind head) Jump Rope Squats (Hands behind head, squat down low) *wear weight vest Alternating Hammer Curls (hold weights like you would a hammer) Y-Hold (laying on back make "Y" - feet off the ground hands back and wide behind head)

Rest: *Complete Circuit 1x through, Rest; Repeat (try and get as many reps as possible in 30 seconds!!)

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 3:00

)

)

The George Washington University Summer 2012 Off-Season Conditioning The following conditioning drills will help you for prepare for the upcoming Fall 2012 season. The majority of these drills will help you increase your VO2max and speedendurance by enhancing your ability to withstand fatigue while training and/or competing at a high intensity. When performing these drills, make sure you stay relaxed, keep breathing, and use your arms to help you move. Take advantage of your rest time by stretching and drinking fluids (water and/or sports drinks).

Pace Running – “Aerobic Flush” Instructions •

• •

Reasonably, set up a track along the perimeter of a football, lacrosse, or soccer field, using cones to make bends at the corners Run 5 to 10 laps The Goal is to run each lap in or under a certain time – so select a number of laps and a pace (e.g. 8 laps at a pace of 1 minute, 15 seconds); thus you need to run each of your 8 laps in or under 1:15 or 75 seconds

Other Comments: Perform the drill on a grass field (e.g. football, lacrosse, soccer, etc.).

















Pace Difficulty Beginner: 1:15 (75 seconds) Moderate: 1:10 (70 seconds) Advanced: 1:05 (65 seconds) •







Use a wrist watch, stop clock, or SmartPhone to track your time

* Alternatives for cones can be anything that will stay in place, such as T-shirts, shoes, etc.

“6 Flags” Instructions

Other Comments: Perform the drill on a grass field (e.g. football, lacrosse, soccer, etc.)

50-yards • Sprint from Cone 1 to 2 • Jog from 2 to 3 • Sprint from 3 to 4 • Jog from 4 to 5 • Sprint from 5 to 6 • Jog from 6 to 1 • Rest two minutes; progress to 100-yards 100-yard • Sprint from Cone 1 to 3 • Jog from 3 to 4 • Sprint from 4 to 6 • Jog from 6 to 1 • Rest two minutes; progress to 150-yards 150-yards • Sprint through cones from 1 to 4 • Jog from 4 to 6 • Walk from 6 to 1 • Rest two minutes; progress to 200-yards 200-yards • Sprint through cones from 1 to 5. • Jog from 5 to 6 • Walk from 6 to1 • Rest two minutes; progress to 250-yards 250-yards • Sprint through cones from 1 to 6 • Walk from 6 to 1 • Rest

•1

•6

•2

•5

•3

•4

The following progressions to the left are not mandatory. For instance you could chose to run the 50-yards and 100-yards distances for a select number of repetitions (e.g. 6 and 4 respectively) and you will still be provided with a solid speedendurance training stimulus. Nonetheless, choose distances and progressions that provide a worthwhile physical and mental challenge, so that you arrive for your Fall season fit and prepared!

300-Yard Shuttle Variations Instructions

Other Comments: Perform the drill on a grass field (e.g. football, lacrosse, soccer, etc.). 1-yard = 1 big step.

Variation 1 • Sprint from Cone A to B and back; repeat this sequence for a total of three trips (300 yd) • The time for completing this drill should be between 50 and 60 seconds • Rest two minutes • Perform 3 to 6 repetitions Variation 2 • Sprint from Cone A to B and back; repeat this sequence for a total of six trips (300 yd) • The time for completing this drill should be between 50 and 60 seconds • Rest two minutes • Perform 3 to 6 repetitions

Variation 1 Down/Back 3x



A.

Variation 2 Down/Back 6x



A.

25 yd 50 yd • B.



B.

120-Yard Repeats Instructions • •







Begin at the back end line Sprint the full length of the field to the opposite end line The time for completing this drill should be between 18 and 20 seconds Upon finishing the sprint, jog back to the starting zone using a 42 to 40 seconds active recovery jog back Perform 10 to 20 repetitions

Other Comments: Perform the drill on a grass field (e.g. football, lacrosse, soccer, etc.). Start

Finish

18-second sprint -

- 42-second jog back

The Goal is completing the sprint and jog on the minute, every minute down in 18 seconds and back in 42 seconds = 1 minute.

5-10-15-20-25 Shuttle Instructions •

• • •

Sprint from Start to Cone A, planting your foot at the cone, and then sprint back; sprint from Start to Cone B and back; and so on The time for completing this drill should be between 35 and 45 seconds Rest 90 seconds Perform 10 to 20 repetitions

Other Comments: You can manipulate the distances between the cones to provide variation (e.g. 3-6-9-12-15 or 10-20-30-40). 1-yard = 1 big step. E.



25 yd

D.



20 yd

C.



15 yd

B.

• 10 yd

A.

• 5 yd • Start

* Alternatives for cones can be anything that will stay in place, such as T-shirts, shoes, etc.

60-Yard Shuttle (5-10-10-5) Instructions •

• • • • •

Sprint from Start to Cone A, planting your foot at the cone, and then sprint back; sprint from Start to Cone B and back Sprint again to Cone B and back Sprint again to Cone A and back to Finish The time for completing this drill should be under 15 seconds Run each on the minute, rest for remaining time Perform 10 to 20 repetitions

• 10 yd

B. A.

• 5 yd

• Start/ Finish

Ajax Shuttle Drill Instructions •

• •



Sprint from Cone A to B, planting your foot at the cone, and then sprint back; repeat this shuttle-style-sprint for a total of five trips (50-yards) The time for completing this drill should be between 12 to 15 seconds Rest 30 seconds Perform 5 to 10 repetitions

A. •

10 yd

B. •

Sideliner-“Gassers” Instructions

Other Comments: Perform the drill on a grass field (e.g. football, lacrosse, soccer, etc.).

Full Gasser • Sprint across the field, planting your foot at the line, and then sprint back; repeat this again for a total of four trips across the field • The time for completing this drill should be under 50 seconds ½ Gasser • Sprint across the field, planting your foot at the line, and then sprint back to finish • The time for completing this drill should be under 22 seconds

Full Gasser Trips 1 & 2 Trips 3 & 4

½ Gasser

Rest = 1:1 ratio. Rest for the same amount of time it took you to run

* Alternatives for cones can be anything that will stay in place, such as T-shirts, shoes, etc.

The following agility drills replicate multidirectional movement that your body performs while training and competing in sport. When performing these drills, make sure you are concentrating on technique and pressing peak velocities in order to improve your agility.

Agility Training: Slalom Cone Run Variation 1 Instructions •



• • •

Start to the right of the first set of cones; shuffle forwards and backwards with quick feet, wrapping around the last cone Sprint towards the second set of cones, and perform an S-turn; sprint to the finish; jog back to the starting zone Rest 5 to 10 seconds Perform 3 to 6 repetitions on each side Distance between first set of cones: 2- to 3-feet; Distance between second set of cones: 5yards

Other Comments: Keep tight and close to the second set of cones when performing the S-Turn. You can shorten the distances between the second set of cones to provide a harder challenge (e.g. 5 to 3 yards). 1-yard = 1 big step.

• Finish 5 yd

• • • 6 yd







Start

*Example of starting on the left-side

Agility Training: Slalom Cone Run Variation 2 Instructions •



Accelerate and sprint 5-yards to the first cone and weave your way through, and then sprint a 5yard distance to the finish Distance between cones: 8-yards

Other Comments: Practice planting either the inside or outside foot to cut and accelerate to the next cone. You can also vary it by starting with 5 to 6 backpedals and then turning around upon entering the first cone. 1-yard = 1 big step. Finish

• • • • • • Start

Agility Training: Compass Drill Instructions •



• •

Start with you right hand touching the top of the center cone while facing the ‘South’ Cone; sprint to the ‘East’ Cone, touching it with your left hand Continue this pattern with your left hand to the outside cone and your right hand to the center cone while working around the circle; at the last middle cone touch, sprint back past the ‘North’ cone to finish The sequence should be in a clockwise direction; repeat the sequence in the opposite direction, or counterclockwise Distance between center and outside cones: 5 to 10-yards

•N 4 1 W





•E

3 2

•S

Agility Training: Four-Corner Drill Variation 1 Instructions •

• •

Align 4 cones into a 5-by-5-yard square; 1yard = 1 big step Start at one corner and perform the following sequence samples 1-yard = 1 big step

Other Comments: Be creative and come up with your own sequences.









Sequence 1: Sprint forward, lateral shuffle, backpedal, lateral shuffle, sprint forward 10-yards Sequence 2: Backpedal, carioca, sprint forward, carioca, backpedal and turn 180-degrees and sprint 5-yards Sequence 3: Lateral shuffle, sprint forward, carioca, turn 90-degrees and lateral shuffle, turn 90-degrees and sprint 5-yards

* Example of Sequence 1

See how many times you can get around the box in 2 minutes. Rest for 2 minutes and repeat.

Agility Training: Four-Corner Drill Variation 2 Instructions •

• •

Align 4 cones into a 5-by-5-yard square; 1-yard = 1 big step Start at one corner and sprint through, performing the following N-Turn Perform 3 to 6 repetitions on each side

Other Comments: Practice planting either the inside or outside foot to cut around and accelerate to the next cone. Finish









Start *Example of starting on the left-side

* Alternatives for cones can be anything that will stay in place, such as T-shirts, shoes, etc.

Pro-Agility (5-10-5) Instructions •





Align three cones 5-yards apart; 1-yard = 1 big step Start in the center of the drill; sprint 5-yards to either the right or the left, touching the cone; then sprint back 10 yards to the opposite cone, touching it; then sprint back to the middle to finish. Perform 3 to 6 repetitions sprinting to each side.

5 yd sprint





• 10- yd sprint

5yd sprint

*Example of the 5-10-5, sprinting to the right

Figure 8s Instructions •

• •



Place cones down, forming the letter, “T”; distance between cones: 5-yards Stand on either the right-or-leftside of the Start cone. Sprint around the middle cone, turning right or left; continue sprinting the next outside cone; wrap around the outside cone and back around the middle cone; sprint back to the Finish Perform 3 to 6 repetitions on each side

Other Comments: Practice planting either the inside or outside foot to cut around and accelerate to the next cone.







• Start/Finish *Example of starting on the left side of the Start cone and sprinting around to the outside right cone

T-Drill Instructions •

• •



Place cones down, forming the letter, “T”; distance between cones: 5-yards Stand on either the right-or-leftside of the Start cone. Sprint forward to the middle cone; lateral shuffle to the outside cone; lateral shuffle to the opposite outside cone; lateral shuffle back to the middle cone; backpedal to the to the Finish. Perform 3 to 6 repetitions on each side







• Start/Finish * Example of starting on the left side of the Start cone

* Alternatives for cones can be anything that will stay in place, such as T-shirts, shoes, etc.

W-Drill Instructions •

Place cones down, forming the letter, “T”; distance between cones: 5-yards

Sequence 1: Sprint forward to cone A and backpedal back to the Start; sprint forward to cone B and backpedal back to the Start; sprint forward to cone C and backpedal back to the Finish Sequence 2: Lateral shuffle to cone A facing the drill and sprint back to Start/Finish; sprint forward to the cone B and backpedal back to the Start; lateral shuffle to cone C facing the drill and sprint back to the Finish. Sequence 3: Sprint to cone A, planting your foot at the cone, and then sprint back to the Start; complete this for cone B and C

Other Comments: Be creative and come up with your own sequences.

• A.

• B.

• Start/Finish

• C.

The 20m Multi-Stage Fitness Test: “The Beep Test” Purpose: The Beep test is a fitness test used to determine the maximal aerobic power (VO2max) of an athlete performing in sports with frequent stopping and starting, such as soccer. VO2max, put simply, is your body’s maximum capacity to transport and utilize oxygen during exercise, and thus reflecting your physical fitness level. The higher your VO2max is, the more fit you are, and the harder you will be able to push yourself in the demands of your sport.

Procedure: Instructions • Download the mp3 format of the Beep Test into your iTunes; import it into your mp3 player or SmartPhone if it is capable of connecting to speakers; otherwise burn it onto a CD •

Using cones, shoes, T-shirts, etc. mark a 20m or 65.61ft distance



Run the beep test!

Other Comments: Do not cheat the beeps by leaving early or allowing yourself to continue after failing twice to arrive at cone/line in time.



20m; 65.61ft



Remember, this Summer 2012 Packet is designed to help improve your athleticism, including your Beep Test score. You should not be performing the Beep Test every week! Instead, the Self-Test Weeks would be a good opportunity to run it and record your score. The best way to improve your beep test score is to get your conditioning in EVERY WEEK!

The George Washington University Athletes’ Performance Recovery Naturally, one must train to improve performance, but it is also necessary to recover in order to improve performance. Recovery after training and competition allows you, the athlete, to return to your normal physical and mental state as rapidly as possible. What you do after can determine how well you perform in the next training session and/or competitive game. Incorporating a recovery day session into your training-week is vital.

Immediate Post-Training Recovery Protocol Ideally, post-training recovery should begin immediately (5 – 10 minutes) following activity. • Contrast hydrotherapy or Cold plunge • 10-minute foam rolling routine and self-massage • 10-minute static stretch A day designed for recovery is different than “a day off.” You cannot and should not recover and prepare for upcoming competitions passively (i.e. doing nothing). Your recovery should be an active process that is part of your total training program.

Recovery Day Session Protocol A typical recovery day session should incorporate the following: • 5-minute dynamic stretching warm-up • 10 to 20-minute aerobic flush (light jog/bike ride) • 10-minute static stretch • 15-minute foam rolling routine and self-massage • Contrast hydrotherapy Dynamic Stretching Dynamic stretching emphasizes the movement requirements of the sport or activity. Each stretching exercise should be performed in a controlled manner and at a slow, comfortable pace. Target major muscle groups: Calves, Hamstrings, Quadriceps, Glutes, Back, Shoulders, Neck. Aerobic Flush Aerobic flush refers to increasing blood flow, which aids in supplying muscles with nutrients and removing waste byproducts in the body. A light 10 to 20 minute bike ride or jog on a treadmill, track, or in a park is a good way to increase blood flow, and thereby enhance recovery. Static Stretching Static stretching is slow and constant. Each stretching exercise should be performed for 15 to 30 seconds. A Thera-Band stretch strap, a stretch resistance band, or a towel can be used to help facilitate a static stretch. Foam Rolling Foam rollers can be used for stretching too and another good way to increase blood flow. 1. Find a tender spot in the area you are working and keep roller on this spot. Wait for the discomfort to diminish by 50-75%. This could take some time and be uncomfortable.

2. When this area is no longer sensitive then begin to see if there are other sensitive areas and repeat. 3. When the area is free of pain and can be rolled over, then continue rolling regularly to keep the area relaxed. Contrast Hydrotherapy “Contrast hydrotherapy” is a sports science term to describe a type of recovery method that involves hot and cold water. Contrasting water temperatures causes “vascular pumping,” which aids in transportation of nutrients (carbohydrates, proteins, vitamins, minerals, etc.) and waste byproducts (lactic acid, carbon dioxide, broken down muscle tissue, etc.) in the body via increased blow flow. Contrast hydrotherapy also helps decrease muscle soreness and stiffness, and decrease feelings of fatigue. There are a number of different contrast hydrotherapy techniques you can use at home. It is recommended to use contrast baths above all others, but this can be difficult to do because you need two tubs. Thus, try a hot/cold shower. The table below provides the contrast shower technique that can be used by beginners and experienced users:

Beginner Experienced

Step 1 Cold: 30 seconds Cold: 1 - 2 minutes

Step 2 Hot: 1 - 2 minutes Hot: 1 - 2 minutes

Repeat Steps 1 & 2 four times Repeat Steps 1 & 2 four times

Make sure to move around and cover as many different parts of your body as you can, primarily, your legs and lower back.

1

GW SPORTS NUTRTION

SUMMER NUTRITION PACKET 2012 Kelley Vargo, CSCS, LHWC

2

Table of Contents: Introduction

3

Three Key Principles of Sports Nutrition

4

Fuel Up Throughout The Day

5

Body Composition

6

Eating Before a Workout

7

Eating After a Workout

8

Carbohydrates

9

Protein

10

Fat

11

Vitamins & Minerals

12

Supplements

13

Goal Setting For Summer Food Chart

14 16

Introduction

3

Happy Summer 2012! Enjoy your break from the day –today grind of school and being in season, however, seize the opportunity to train hard and get COLONIAL STRONG for the fall of 2012. In conjunction with your summer workouts and conditioning, I am personally challenging you to step up your game by stepping up your nutrition. Enclosed is information regarding sports nutrition to guide you through the summer. And although it is great information, it is up to you to put it to use. I encourage you to use the goal setting sheet as well as the weekly food log at the end of the packet to support your nutritional efforts. Feel free to email me throughout the summer to keep me updated, ask questions, or help you set goals. I am available for Skype sessions as well should you need some assistance! Enjoy your summer- now get after it! Kelley Graduate Assistant Nutrition [email protected]

Three Key Principles of Sports Nutrition! • Stay hydrated o Especially before exercise to help prevent dehydration during exercise • Give your muscles fuel • Promote recovery after your workout

4

5

Fuel up throughout the Day! • Think about food as fuel – make sure your car is ready to go • Think macronutrients when choosing your meals: o Where is my protein? o Where are my carbohydrates?  Am I getting in some vegetables/fruit?  Is my starch complex? Brown rice, wheat bread, whole-wheat pasta? o Where is my fat? • Eat breakfast – get ready for the day! o Avoid the temptation of sleeping in and skipping breakfast. o Make it a point and a priority to get up and have breakfast even if it is summer • Eat lunch! Plan ahead if you are not going to be by somewhere for food • Shoot for 3-6 meals or snacks a day!

6

Body Composition • Body is compromised of fat mass and fat free mass • As an athlete, one wants to increase lean mass & decrease fat mass • Thus weight is irrelevant, body composition is the key • A proper diet and training is the key to optimizing your body composition • Focus on choosing real food, balanced meals, and couple that with your summer workout program to optimize your body composition for the fall.

7

Eating Before a Workout • Eating 15 minutes pre workout is as effective as eating 60 minutes • Eat a variety of foods with a variety of sugars to help maximize transportation of glucose into cells • Not eating before a workout can jeopardize performance – make it a priority • General guidelines: 1-2 g CHO/kg body weight and 0.15 -0.25 g PRO/kg body weight 3 -4 hours before workout • Essential amino acids or whey protein with some CHO can help increase muscle protein synthesis, strength, and hypertrophy compared to post exercise! • Don’t forget to hydrate as well. Example of Pre-workout Meals Bananas and Fruit and some protein (whey) Trail Mix Yogurt Energy Bar/Protein Bar Muscle Milk Collegiate

8

Eating After a Workout • Both PROTEIN & CARBOHYDRATE are important for maximal recovery! Quick fix: chocolate milk! • Eat within 30 minutes of your workout to maximize recovery, muscle protein synthesis, and glycogen replenishing • Carbohydrates help replenish glycogen stores (energy) • Protein helps rebuild and build muscle • Drink plenty of fluids to replace fluid lost during your workout Example of Post-workout Meals Energy Bar/Protein Bar Muscle Milk Collegiate Chocolate milk Yogurt Fresh Fruit and Sliced Turkey

9

Carbohydrates for Fuel • A main source for energy • Cutting carbs are linked to decreased performance & fatigue • Important part of performance and recovery nutrition • A diet of 55-65% of total calories is important for performance • Provide Glucose: circulating fuel in the blood stream • Source of Glycogen: storage form of glucose in muscles and liver • Simple carbs produce a larger insulin spike (good for around workouts)) where as complex carbs produce a sustained increase in glucose (good for meals) RESTRICTED CARB DIETS ARE NOT APPROPRIATE FOR ATHLETES Simple Carbs

Complex Carbs

Bagel

Wheat bread

Baked Potato

Oatmeal

Pancakes

Brown Rice

Protein for Muscle • Athletes should eat 1.5-2.0 g/kg of body weight • Great sources are milk, egg, and soy • To maximize training and strength, get in your protein • Getting in protein throughout the day provides muscles with the building blocks for lean mass Examples of Protein Fish Meat Poultry Protein Powders: Whey, Casein, Soy, Hemp, Rice

10

11

Fat for Fuel • Primary source of energy at rest and during low-intensity exercise • 30% of total daily calories should come from fat • Fats are important for exercise performance • Great sources are nuts, avocados, and salmon Examples of Fat Monounsaturated: Olive oil, canola oil, nuts and avocados Poly-unsaturated: Fish Saturated: Meats

Daily Amounts (% of total calories) 10-15%

Up to 10% Up to 10%

12

Vitamins & Minerals • Must be consumed from food, they are not made in the body • A balanced diet can get you all of your vitamins and minerals • B vitamins are important for energy production during exercise • Good sources for vitamins and minerals are fruits, vegetables and lean meats Great Sources of Vitamins and Minerals Whole grain products Green leafy vegetables, vegetables Meat, fish, and poultry Fruits *** A well balanced, colorful diet can provide your body with a variety of vitamins and minerals***

Supplements • A balanced diet is your best friend for performance • Should you be interested in taking supplements, be sure to check about it’s compliance with the NCAA • Common supplements are protein, creatine, and beta alanine. • Before starting a supplement regiment, doing your homework and know what you are taking. • Still unsure, please contact Ben Kenyon or Kelley Vargo.

13

Goal Setting for Summer 2012: With A Purpose

14

In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia. Author Unknown Whether it is your first season as a COLONIAL or your last … what are you going to do to make this season stand out for your school, for your team, for yourself? Control the things you can and the rest will take care of itself. Set goals, With a Purpose, And Act. Set a SMART goal based on nutrition. Example: Goal #1: I will eat a pre workout meal 45 minutes before each training session during the week this summer. S (specific): Eating 45 minutes before my workouts. M (measureable): Did I eat 5 pre-workout meals this week? A (action-oriented): eating the meal R (repeatable): doing it five times a week T (time-bound): 3 months of summer 1. Start with one SMART goal. 2. Write it down. 3. Place the paper somewhere you will see it daily, like your bathroom mirror. 4. Keep a checklist or calendar next to it, mark off when you perform your goal. 5. Once you make this a habit, work on a second, and so on. 6. Should you decide to set up a SMART goal plan, when you return for fall, bring your SMART goal(s) and progress tracking to Ben Kenyon and show him what you’ve been working so hard at!

SMART Nutrition Goals

15

GOAL:

S (specific): ____________________________ M (measureable): ______________________ A (action-oriented): ____________________ R (repeatable): ________________________ T (time-bound): _______________________

Suggest Documents