2019 Summer Workouts

 

We need to improve our speed, fitness, strength and soccer skills during the summer so we can

come into the fall season ready to go. When our fitness is good, we can spend more time on

tactics and team play, so we are ready to go right into the fall season.

We will have three components to our summer program.

1.     Running for speed, quickness and endurance

2.     Strength for functional power and to reduce injuries.

3.     Soccer Skills

            

     We will be using the Sugarwod app to log and receive each day’s workouts starting May 20^th we have 11 weeks until fall camp to be Bigger Stronger Faster. Each workout will last around an hour each day 6 days a week. What you will need is a place to run; be it a track or your neighborhood, a decent soccer field with regulation size goal and some access to weights. Our focus in the weight room will be on our core lifts squat, bench press, deadlift and cleans.

     For first year players you will need to download the app for your app store. Search Sugarwod once you have the app in gym name look for WWCC Soccer fill out all the information. This is how we track are progress and see who is putting the work in. The app is free to use, if you don’t have a smart phone let us know and we will get you the workouts.

ALSO WE WILL BASE THE STARTERS FOR OUR FIRST SCRIMMAGE SOLELY ON THE RESULTS OF FITNESS TESTS DURING CAMP.  OUR FIRST SIX FITNESS TESTS ARE #1 - COOPER TEST,  #2 - 15 minute Run,  #3 - BEEP TEST,  #4 - YO-YO TEST,  #5 - CIRCLE OF FUN,   #6 - 40 YARD DASH.

“The only thing you ever have total control over is your fitness”    

The Ultimate Challenge

Soccer is a game that contains much of the drama of real-life in many respects: frustration, joy, uncertainty, pain, and feelings of intense accomplishment are all there. As you participate in competitive sports, you soon realize there is more to it than just mastering physical skills. It is the ability to utilize those skills when it counts that matters the most - when the game is on the line or when you are faced with an opportunity to directly influence the outcome. To that end, the game becomes an ultimate challenge of self-control - of mind over matter. It is that struggle to control our own performance that reveals so much about us - our doubts, our fears, our insecurities - but that also makes athletic competition so rewarding (when you do produce an outstanding performance). Mastering this struggle is a continuous process that involves courage, commitment, and discipline.

The “Self-Coach”

One of the key requirements of a good soccer team is conditioning and the key to any conditioning program is the ATHLETE. No matter how good the program may be, nothing is truly accomplished unless the athlete actually DOES the workouts and develops good personal fitness habits. There is a significant difference between making a decision to get fit today and making a commitment to be a fit person over the entire offseason or even for a lifetime. Any soccer training program should be based on one simple observation: soccer is a game that requires you to run, run a lot, and run and move in many different ways. Any time you are focusing on soccer-specific fitness, you should be doing one of two things - either 1) playing a lot or 2) replicating the physical demands of soccer in your training routine. Since you will not likely be able to play at a high level regularly in the summer, this program is your guide and a resource in preparation for the fall season and throughout the year. You are being challenged to make a personal commitment to being as physically fit as you have ever been in your life, so you can accomplish your individual and our team goals this season with no regrets.

Do you want to be on an average team or a championship team?

The answer will largely be determined by you over the summer!

Coaches

Jeff Atkinson
Head Men's Soccer Coach
Office: 1566
Phone: (307) 382-1878

E-Mail: jatkinson@westernwyoming.edu

Roger Carroll
Assistant Men's Soccer Coach

Phone:(307) 707-3224

E-mail: rcarroll@westernwyoming.edu

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2018 Summer Workouts

We need to try to improve our speed, fitness and soccer training during the summer so that we can come into the fall season ready to go. We will have a week of practice before our first scrimmage and the less time that we can spend on fitness and more on tactics the better during that time.

The following is a routine that I believe is very balanced in getting you in shape and maintaining your soccer skills. The exact days that you do these activities are not important what is important is that you complete each of these activities every week. What you will need is a place to run; be it a track or just around your neighborhood, a decent soccer field with regulation size goal and some access to weights. If you are already working out and or lifting weights continue to do so and just adjust to want I want out of you or add on these activities. REMEMBER TO STRETCH, APPLY ICE AND STAY HEALTHY.

ALSO WE WILL BASE THE STARTERS FOR OUR FIRST SCRIMMAGE SOLELY ON THE RESULTS OF FITNESS TESTS DURING SUMMER CAMP.  OUR FIRST SIX FITNESS TESTS ARE #1 - COOPER TEST,  #2 - 15/15 (15 Minutes of 15 second sprints),  #3 - BEEP TEST,  #4 - YO-YO TEST,  #5 - CIRCLE OF FUN,   #6 - 40 YARD DASH.

Day #1 (Mondays) - Street Running and Weights

For Weeks 1-2 (May 21 – June 2)

Running - Do 1 of the following either on the street or a treadmill;

i)      10 minute walk/jog

(1)  2 minutes to walk and 8 minutes to jog

ii)    10 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   10 minute cool down

(1)  8 minute jog and last 2 minutes is for walking.

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)

For Weeks 3 – 5 (June 4 – June 23)

Running - Do 1 of the following either on the street or a treadmill;

i)      12 minute walk/jog

(1)  2 minutes to walk and 10 minutes to jog

ii)    12 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   12 minute cool down

(1)  8 minute jog and last 2 minutes is for walking.         

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)

For Weeks 6 – 8 (June 25 – July 14)           

Running - Do 2 of the following either on the street or a treadmill;

i)      10 minute walk/jog

(1)  2 minutes to walk and 8 minutes to jog

ii)    10 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   10 minute cool down

(1)  8 minute jog and last 2 minutes is for walking.

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)

For Weeks 9 – 11 (July 16 – August 4)

Running - Do 2 of the following either on the street or a treadmill;

i)      12 minute walk/jog

(1)  2 minutes to walk and 10 minutes to jog

ii)    12 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   12 minute cool down

(1)  10 minute jog and last 2 minutes is for walking.

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)

Day #2 (Tuesdays) - Shooting/Saving

For Weeks 1-2 (May 21 – June 2)

- Take/Save 50 shots on goal
- 5 from PK (12 yards), 25 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 5 volley finishes (headers/one-timers) vary location.

For Weeks 3 – 5 (June 4 – June 23)

- Take/Save 60 shots on goal
- 5 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.

For Weeks 6 – 8 (June 25 – July 14)  

- Take/Save 70 shots on goal
- 10 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 20 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.

For Weeks 9 – 11 (July 16 – August 4)

- Take/Save 100 shots on goal
- 15 from PK (12 yards), 40 from top of the box, vary left/right/middle (18 yards), 25 from 25 – 30 yards out, 20 volley finishes (headers/one-timers) vary location.

Day #3 (Wednesdays) - Field Running and Weights

For Weeks 1-2 (May 21 – June 2)

Complete 2 reps of Death Stars (see attachments)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)

For Weeks 3 – 5 (June 4 – June 23)

Complete 3 reps of Jar Heads (see attachments)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)

  For Weeks 6 – 8 (June 25 – July 14)  

Complete 4 reps of Warriors (see attachments)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)

For Weeks 9 – 11 (July 16 – August 4)

Complete 4 sets of Sprints

a)     Set cones up 25 yards apart.  When you start you will run from one cone to the other which should be 25 yards apart and you will do this twice.  There and back is 50 yards so you will do it twice for a total of 100 yards. 

i)      Run 100 yards shuttle for under 20 seconds

ii)    Rest for 20 seconds

iii)   This is considered 1 set (20 seconds to run 100 yards shuttle and 20 seconds of rest)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)

Day #4 (Thursdays) - Scrimmage Day - For All weeks
Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.



Day #5 (Fridays) - Running and Weights

For Weeks 1-2 (May 21 – June 2)

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)

For Weeks 3 – 5 (June 4 – June 23)

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)

For Weeks 6 – 8 (June 25 – July 14)    

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)

For Weeks 9 – 11 (July 16 – August 4)

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)

 

 

 

 

 

 

2017 Summer Workouts

We need to try to improve our speed, fitness and soccer training during the summer so that we can come into the fall season ready to go. We will have a couple of weeks of practice before our first scrimmage and the less time that we can spend on fitness and more on tactics the better during our first weeks of practice.
The following is a routine that I believe is very balanced in getting you in shape and maintaining your soccer skills. The exact days that you do these activities are not important what is important is that you complete each of these activities every week. What you will need is a place to run; be it a track or just around your neighborhood, a decent soccer field with regulation size goal and some access to weights. If you are already working out and or lifting weights continue to do so and just adjust to want I want out of you or add on these activities. REMEMBER TO STRETCH, APPLY ICE AND STAY HEALTHY.

ALSO WE WILL BASE THE STARTERS FOR OUR FIRST SCRIMMAGE SOLELY ON THE RESULTS OF FITNESS TESTS DURING CAMP.  OUR FIRST SIX FITNESS TESTS ARE #1 - COOPER TEST,  #2 - 2 MILE RUN,  #3 - BEEP TEST,  #4 - YO-YO TEST,  #5 - CIRCLE OF FUN,   #6 - 40 YARD DASH.

Day #1 (Mondays) - Street Running and Weights

For Weeks 1-3 (May 15 – June 3)

Running - Do 1 of the following either on the street or a treadmill;

i)      10 minute walk/jog

(1)  2 minutes to walk and 8 minutes to jog

ii)    10 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   10 minute cool down

(1)  8 minute jog and last 2 minutes is for walking.

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)

 

For Weeks 4 – 6 (June 5 – June 24)

Running - Do 1 of the following either on the street or a treadmill;

i)      12 minute walk/jog

(1)  2 minutes to walk and 10 minutes to jog

ii)    12 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   12 minute cool down

(1)  8 minute jog and last 2 minutes is for walking.         

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)

 

For Weeks 7 – 9 (June 26 – July 15)           

Running - Do 2 of the following either on the street or a treadmill;

i)      10 minute walk/jog

(1)  2 minutes to walk and 8 minutes to jog

ii)    10 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   10 minute cool down

(1)  8 minute jog and last 2 minutes is for walking.

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)

 

For Weeks 10 – 12 (July 17 – August 5)

Running - Do 2 of the following either on the street or a treadmill;

i)      12 minute walk/jog

(1)  2 minutes to walk and 10 minutes to jog

ii)    12 minute tempo run

(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.

iii)   12 minute cool down

(1)  10 minute jog and last 2 minutes is for walking.

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)

Day #2 (Tuesdays) - Shooting/Saving

For Weeks 1-3 (May 15 – June 3)

- Take/Save 50 shots on goal
- 5 from PK (12 yards), 25 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 5 volley finishes (headers/one-timers) vary location.

 

For Weeks 4 – 6 (June 5 – June 24)

- Take/Save 60 shots on goal
- 5 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.

 

For Weeks 7 – 9 (June 26 – July 15) 

- Take/Save 70 shots on goal
- 10 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 20 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.

 

For Weeks 10 – 12 (July 17 – August 5)

- Take/Save 100 shots on goal
- 15 from PK (12 yards), 40 from top of the box, vary left/right/middle (18 yards), 25 from 25 – 30 yards out, 20 volley finishes (headers/one-timers) vary location.

Day #3 (Wednesdays) - Field Running and Weights

For Weeks 1-3 (May 15 – June 3)

Complete 2 reps of Death Stars (see attachments)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)

 

For Weeks 4 – 6 (June 5 – June 24)

Complete 3 reps of Jar Heads (see attachments)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)

 

For Weeks 7 – 9 (June 26 – July 15) 

Complete 4 reps of Warriors (see attachments)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)

 

For Weeks 10 – 12 (July 17 – August 5)

Complete 4 sets of Sprints

a)     Set cones up 25 yards apart.  When you start you will run from one cone to the other which should be 25 yards apart and you will do this twice.  There and back is 50 yards so you will do it twice for a total of 100 yards. 

i)      Run 100 yards shuttle for under 20 seconds

ii)    Rest for 20 seconds

iii)   This is considered 1 set (20 seconds to run 100 yards shuttle and 20 seconds of rest)

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)

Day #4 (Thursdays) - Scrimmage Day - For All weeks
Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.



Day #5 (Fridays) - Running and Weights

For Weeks 1-3 (May 15 – June 3)

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)

 

For Weeks 4 – 6 (June 5 – June 24)

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)

 

For Weeks 7 – 9 (June 26 – July 15) 

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)

 

For Weeks 10 – 12 (July 17 – August 5)

Running - Complete the following (30 minute run)

i)      3 minutes of walk/jog

(1)  1 minute of walking and 2 minutes of very light jogging

ii)    25 minutes of steady jogging

(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.

iii)   2 minute cool down

(1)  1 minute of very light jogging and 1 minute of walking

Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)

 

 
RUNNING PATTERNS AND ADDITIONAL RUNS BELOW