SUMMER

2014 CONDITIONING

I

INTRODUCTION

II

STRENGTH TRAINING PROGRAM

III

CARDIOVASCULAR CONDITIONING

IV

RUNNING WORKOUT APPENDIX

CONTACT: Head Coach Sean Sullivan [email protected]

I Rising Tide Soccer Summer Training Program

In this program, you will have the choice to perform various exercises that will help prepare your body for our upcoming season. This program consists of five days a week of structured training, you can choose to break up the days of the workouts however best fits your schedule. But, please follow the order of the weekly programming and exercise breakdown each day. Keep in mind that the duration of each session should not exceed 1.5 hours. (Again, this training program is completely optional and if you choose to do so, please work at your own pace!) You are given an outline for two days of cardiovascular work during each week along with three days of weight training. However, it is important that you be playing soccer and working with a ball as well. A solid 10-15 minute warm-up should be done on each day before any other exercises. This can be accomplished through jogging, some light running workouts, or through ball work. Include your stretching after your warm-up and after every workout, game, or run. If you do not have access to a weight room, many of the exercises can be performed using your own body weight. If you do not have the proper equipment or a physical issue that will keep you from performing a certain exercise, do your best to substitute a different exercise that will focus on the same muscle group or groups. The cardiovascular and strength training sections are separated in this packet to create a little more clarity. However, remember that you need to be paying attention to both forms of fitness. The cardiovascular section outlines your workouts in two-week intervals in which you will be exercising twice a week for weeks 1-6. For weeks 7-10 the program changes to one week intervals. Most of the information is available in the breakdown of section III, but there is a cardiovascular conditioning appendix (section IV) that offers a more detailed description of the specific running workouts you are asked to perform. The strength training section is broken down into three days of soccer specific exercises. I am aware that this may not get to you in time to complete the training program in its entirety. Have a great summer. I will see you soon!

II Rising Tide SOCCER Summer 2014 Three Days Per Week Off-Season Strength Training Packet

To Start Each Day Cardio: (10-12 minutes to get heart rate up on bike/treadmill) Abdominals: (Choose 3 each day) V-ups (medicine ball) – 3 sets, 20 reps V-ups w/twist (in “V” position wrap ball around waist) – 4 sets (2 each way), 10 reps Sit-ups (partner holds legs down on floor) – 3 sets, 25 reps Incline sit-ups (use incline board + weight on chest) – 3 sets, 15 reps Incline medicine ball sit-ups (toss back and forth with partner) – 3 sets, 20 reps Incline negatives (use incline board + weight) – 3 sets, 10 reps Hanging Leg raise (use hanging chair) – 3 sets, 20 reps Throw-downs (partner stands and throws legs) – 3 sets, 25 reps Oblique sit-ups (partner holds legs down) – 4 sets (2 each way), 15 reps

Day 1 1.

Jump Lunges – 3 sets, 20 reps (use dumbbells to increase difficulty)

2.

Squats - 3 sets, 12-15 reps (use free weights or Smith machine)

3.

Leg Press – 3 sets, 12-15 reps

4.

Pull-ups – 3 sets, 6-8 reps (add weight if necessary, use machine if necessary)

5.

Barbell Pushpress – 3 sets, 6-8 reps (lift bar from chin to over head, use whole body)

6.

Seated Row – 3 sets, 12-15 reps (Use Pulley Machine)

7.

Weighted Back Extension – 3 sets, 15-20 reps (use Roman Chair, add weight if necessary)

8.

Lateral Back Pull-downs – 3 sets, 12-15 reps (Use Pulley Machine)

Day 2 1.

Dumbbell Bench Press – 3 sets, 12-15 reps (Flat bench)

2.

Explosive Pushups – 3 sets, 20 reps (Side to side on floor)

3.

Incline Bench press – 3 sets, 12-15 reps (Use dumbbells or straight bar)

4.

Barbell Front Lunge/Overhead press – 3 sets, 6-8 reps each leg (Push weight from chin to over head, end in lunge)

5.

Dumbbell Curl/Press – 3 sets, 12 – 15 reps (Standard, balance on one leg to add difficulty)

6.

Shoulder Press – 3 sets, 12-15 reps (Use free weights or smith machine)

7.

Shoulder Fly Extensions – 3 sets, 12-15 reps (Use dumbbells)

8.

Calf Raises – 3 sets, 15-20 reps (Use step for full movement)

1.

Lateral Squats – 3 sets, 10 reps each leg (Put weight on one leg, add weight if necessary)

2.

Single Leg Bridging – 3 sets, 15 – 20 reps (Lay on back on floor, push body up using one leg on flat bench)

3.

Barbell High Pulls – 3 sets, 6-8 reps (Pull weight from waist up to chin, land on one leg)

4.

One-Legged Upright Row – 3 sets, 12-15 reps (Stand on one-leg to increase difficulty)

5.

Dumbbell Row – 3 sets, 12-15 reps (Use Stability Ball)

6.

Tricep Dips – 3 sets, 15-20 reps (between 2 flat benches, add weight if necessary)

7.

Tricep Overhead Extensions (Use dumbbell)

8.

Bicep Curls – 3 sets, 7-7-7 (7 bottom halves, 7 top halves, 7 full motion) (Use W-bar)

Day 3

III Cardiovascular Conditioning WEEKS 1-2 DAY 1 Warm-Up Stretch Run Cool-Down Stretch Sprints Cool-Down Stretch

400-800 yds jog 15 minutes 2 miles in 15 minutes 5 minute walk 15 minutes Four 40 yd Repeats, Four 80 yd Repeats (See Section VI) 5 minute walk 15 minutes

DAY 2 Warm-Up Stretch Workout Cool-Down Stretch

400-800yds jog 15 minutes Do two of four running workouts (See Section VI) 5 minute walk 15 minutes

WEEKS 3-4 DAY 1 Warm-Up Stretch Run Cool-Down Stretch Sprints Cool-Down Stretch

400-800 yds jog 15 minutes 2 miles in 14 minutes 5 minute walk 15 minutes Six 40 yd Repeats, Six 80 yd Repeats (See Section VI) 5 minute walk 15 minutes

DAY 2 Warm-Up Stretch Workout Cool-Down Stretch

400-800yds jog 15 minutes Do two of four running workouts (See Section VI) 5 minute walk 15 minutes

WEEKS 5-6 DAY 1 Warm-Up Stretch Run Cool-Down Stretch Sprints Cool-Down Stretch

400-800 yds jog 15 minutes 3 miles in 22 minutes 5 minute walk 15 minutes Six 40 yd Repeats, Six 80 yd Repeats 5 minute walk 15 minutes

DAY 2 Warm-Up Stretch Workout Cool-Down Stretch

400-800 yds jog 15 minutes Do two of four running workouts 5 minute walk 15 minutes

WEEK 7 DAY 1 Warm-Up Stretch Run Cool-Down Stretch Sprints Cool-Down Stretch

400-800 yds jog 15 minutes 4 miles in 30 minutes 5 minute walk 15 minutes Eight 40 yd Repeats, Eight 80 yd Repeats 5 minute walk 15 minutes

DAY 2 Warm-Up Stretch Workout Cool-Down Stretch

400-800 yds jog 15 minutes Do two of four running workouts 5 minute walk 15 minutes

WEEK 8 DAY 1 Warm-Up Stretch Run Cool-Down Stretch Sprints Cool-Down Stretch

400-800 yds jog 15 minutes 5 miles in 40 minutes 5 minute walk 15 minutes Eight 40 yd Repeats, Eight 80 yd Repeats 5 minute walk 15 minutes

DAY 2 Warm-Up Stretch Workout Cool-Down Stretch

400-800 yds jog 15 minutes Do two of four running workouts 5 minute walk 15 minutes

WEEK 9 DAY 1 Warm-Up Stretch Run Cool-Down Stretch Sprints Cool-Down Stretch

400-800 yds jog 15 minutes 2 miles in 12 minutes 5 minute walk 15 minutes Ten 40 yd Repeats, Ten 80 yd Repeats 5 minute walk 15 minutes

DAY 2 Warm-Up Stretch Workout Cool-Down Stretch

400-800 yds jog 15 minutes Do two of four running workouts 5 minute walk 15 minutes

WEEK 10 DAY 1 Warm-Up Stretch Run Cool-Down Stretch Sprints Cool-Down Stretch

400-800 yds jog 15 minutes 3 miles in 18 minutes 5 minute walk 15 minutes Ten 40 yd Repeats, Ten 80 yd Repeats 5 minute walk 15 minutes

DAY 2 Warm-Up Stretch Workout Cool-Down Stretch

400-800 yds jog 15 minutes Do two of four running workouts 5 minute walk 15 minutes

IV Running Workouts 1 repeat

Repeats sprint

The jog phase can be slow but do not walk at any time. Every time you use this workout increase the repetitions by one. Start with a minimum of five repeats.

sprin t

jog

jog

start 40 yd. repeat

start 80 yd. repeat

1 repeat

jog

sprint start

Intervals four minutes with ball four minutes without ball

120

jog

yds.

sprint

80 yds.

Increase by one minute every time you do the workout. sprint

20/30’s

120 yds. 30 seconds

20 seconds up, 30 seconds back rest 10 seconds, 1 minute total

1 rep start 20 seconds

Start with five repetitions and add one more each time you do the workout.

jog

start

Ladders sprint 220 yds jog 220 sprint 440 jog 440 run 880 jog 880 run mile jog mile 220 yds.

Start only going up to the 440, than add the 880 and mile as you get in shape

half field

Joneses

start

full field or half field up: 1. sprint width of field jog length, width, length 2. sprint width & length jog width & length 3. sprint width, length, width jog length 4. sprint all four sides jog all four sides Reverse sequence to go down. Start with half field just going up. Each time you use the workout progress as follows: 1. half field, up and back down 2. full field, up 3. full field, up and down

start

full field